Thursday Sept 24th

There is Midday 3.0 from 10:30am-12:30pm

WOD
Back Squat
1-1-1-1-1-1-1

A. 3 sets of:
Back Squat x 5 reps @ 40-50%
B. 2 sets of:
Back Squat x 2 reps @ 50-60%
Suggested Increases:
Set 1 x 1 rep @ 70%
Set 2 x 1 rep @ 75%
Set 3 x 1 rep @ 80%
Set 4 x 1 rep @ 85%
Set 5 x 1 rep @ 90%
Set 6 x 1 rep @ 90%
Set 7 x 1 rep @ 90 + %
* Pack – 7 sets x 1 rep 60-65-70-70-75-80 -80 +% Effort
* Pups – 7 sets x 3 reps @ 50-60 % Effort

CASH OUT:
30 Wall Balls
200m run
30 Burpees

Strength

L1: Do the Class.

L2: Self led Warm up.
A1. EMOM x 5 minutes
Hang Power Snatch x 3 @ 70%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Power Snatch x 1 @ 75%
B. 5-10 sets for time:
5 Unbroken Pull Ups
C. 3 sets of:
10 GHD Sit Ups (Only to 90)
Rest 90 seconds

L3: Self led Warm up.
A1. EMOM x 5 minutes
Hang Power Snatch x 3 @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Power Snatch x 1 @ 80%
B. 5-10 sets for time:
5 Unbroken CTB Pull Ups
C. 3 sets of:
10-15 GHD Sit Ups (Only to 90)
Rest 90 seconds

2-A-DAY

9 sets of:
Row 1:40
Rest 20 seconds (2 min rest after round 5)
* This is a preset WOD on the C2 Rower.
“Select Workout” then “Custom List” then “v1:40/20 r…9″.

L2:
6 sets of:
Row 1:40
Rest 20 seconds (2 min rest after round 3)
* This is a preset WOD on the C2 Rower.
“Select Workout” then “Custom List” then “v1:40/20 r…9″.

Wednesday Sept 23rd

There is Midday 3.0 from 10:30am-12:30pm

WOD
For time:
1 Mile Run
75 Sit Ups
100 KB Swings (1.5/1 pd)
1 Mile Run
TC: 25 minutes

*Pack
800m – 1200m run
50 Sit Ups
75 KB Swings (1.5/1pd)
800m – 1200m run
*Pup
600 – 800m run
25 Sit Ups
50 KB Swings (Scale as needed)
600 – 800m run

Strength

L1: Class Warm up.
A. 5 sets of:
Power Snatch + Hang Power Snatch
Set 1 x 2 + 1 rep @ 6 RPE
Set 2 x 2 + 1 rep @ 7 RPE
Set 3 x 2 + 1 rep @ 7 RPE
Set 4 x 1 + 1 rep @ 8 RPE
Set 5 x 1 + 1 rep @ 8 RPE
B. For time:
800m run
50 Sit Ups
75 KB Swings (1.5/1pd)
800m run

L2: Self led Warm up.
A. Every 2 mins x 4 sets of:
Front Squat x 5 @ 60% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of
Clean Pulls x 3 @ 80% of 1RM
Rest 2 minutes
C. AMRAP in 5 minutes of:
1 to 5 Unbroken Ring Push Ups

L3: Self led Warm up.
A. 5 sets of:
Front Squat @ 55% of 1RM
Rest 20 seconds b/t sets
* Set 1 x 12-15 reps
* Sets 2-5 x 4 reps
B. 3 sets of
Clean Pulls x 3 @ 80% of 1RM
Rest 2 minutes
C. AMRAP in 5 minutes of:
1 to 5 Unbroken Ring Dips

2-A-DAY

For time:
400m run
5 rounds
10 TTB
10 KB Swings (2/1.5pd)
Then..
400m run

L2:
400m run
3 rounds
10 TTB
10 KB Swings (1.5/1pd)
Then..
400m run

Monday Sept 21st

There is No Midday 3.0

WOD
AMRAP in 10 minutes of:
5 Thrusters (95/65)
5 CTB Pull Ups
10 Thrusters
10 CTB Pull Ups
15 Thrusters
15 CTB Pull Ups
20 Thrusters
20 CTB Pull Ups
* Keep going up by 5 reps each round.

*Pack
Thrusters (95/65)
Pull Ups
*Pup
Thrusters (65/45)
Pull Ups – Banded or Ring Ups

Strength

* New strength cycle will be starting on Wednesday.

L1: Do the Class
Thrusters (95/65)
Pull Ups

L2: Do the Class
Thrusters (95/65)
TTB

L3: Do the Class
Thrusters (95/65)
TTB

2-A-DAY

– Mobility or Light skill work.

Sunday Sept 20th

There is Midday 3.0 from 10:30am-1:00pm

WOD
For time:
12.9.6. reps
Muscle Ups
Deadlift (275/185)
*TC – 15 min

*Pack
12.9.6
CTB Pull Ups
Hand Release Push Ups
Deadlift (225/155)
or
9.6.3
Muscle Ups
12.9.6
Deadlift (225/155)
*Pup
12.9.6. reps
Pull Ups
Hand Release Push Ups
Deadlift (185/125)

Strength

 L1: Do the Class
12.9.6
CTB Pull Ups
Hand Release Push Ups
Deadlift (225/155)

 L2: Do the Class
18.12.6
CTB Pull Ups
Hand Release Push Ups
12.9.6
Deadlift (225/155)
or
9.6.3
Muscle Up
12.9.6
Deadlift (225/155)

 L3: Do the Class
12.9.6. reps
Muscle Ups
Deadlift (275/185)

2-A-DAY

– Mobility or Light skill work.

Saturday Sept 19th

There is No Midday 3.0
There is #CDP at 11:30am-1:00pm with Sean & Sully

WOD
AMRAP in 20 minutes of:
15 C&J (135/95)
Rest 1 min
15 C&J (155/105)
Rest 1 min
15 C&J (185/125)
Rest 1 min
15 C&J (225/145)
Rest 1 min
15 C&J (245/155)
Rest 1 min
15 C&J (265/165)

*Pack
Men – 95/115/135/155/175/195
Women – 65/85/95/105/120/135
*Pup
Men – 75/95/105/115/135/145
Women – 55/65/75/85/95/105

Strength

L1: Do the Class
Men – 95/115/135/155/175/195
Women – 65/85/95/105/120/135

L2: Do the Class
Men – 95/115/135/155/175/195
Women – 65/85/95/105/120/135

L3: Do the Class
Power Snatch
Men – 135/155/175/185/205/225
Women – 75/95/105/115/125/135

2-A-DAY

#CDP with Sean & Sully

Thursday Sept 17th

There is Midday 3.0 from 10:30-12:30pm

WOD
For time:
100 Wall Balls (30/20)
*Should have a sub 8 minute Karen to do RX
TC: 10 minutes

*Pack
100 Wall Balls (20/14)
*Pup
100 Wall Balls (Scale as needed)

Cash Out:
3 sets of
10 Sit Ups
15 Hip Extensions
20 Banded Good Mornings
30 Second Plank Hold
Rest 1-2 minutes

Strength

L1: Do the Class
For time:
100 Wall Balls (20/14)

L2: Do the Class
For time:
100 Wall Balls (20/14)

L3: Do the Class
For time:
100 Wall Balls (30/20)

2-A-DAY

3 sets of “Bergeron Horseshoes” from the floor
15 DB Tate Press
15 DB Skull Crushers
15 DB Roll Back Extensions
15 DB Floor Press
Rest 1-2 minutes

Wednesday Sept 16th

There is Midday 3.0 from 10:30am-12:30pm

WOD
For time:
100 Dbl-Unders
75/50 Calorie Row
25 Alt Reverse Lunges (135/95)

*Pack
100 Dbl-Unders
50/35 Calorie Row
25 Alt Reverse Lunges (95/65)
* Pup
150 Single Skips
50/35 Calorie Row
25 Alt Reverse Lunges (Scale as needed)

Strength

L1: Do the Class
100 Dbl-Unders
50/35 Calorie Row
25 Alt Reverse Lunges (95/65)

L2: Do the Class
100 Dbl Unders
800m Run
30 DB Reverse Lunges (45/30lbs)

L3: Do the Class
100 Dbl Unders
800m Run
30 DB or KB Reverse Lunges (55/35lbs)

2-A-DAY

– Mobility or Light Skill Work.

Tuesday Sept 15th

There is Midday 3.0 from 10:30am-12:30pm

WOD
AMRAP in 15 minutes of:
5 Squat Cleans (155/110)
5 Burpees Over the Bar

*Pack
AMRAP in 10 minutes
5 Squat Cleans (135/95)
5 Burpees Over the Bar
*Pup
AMRAP in 10 minutes
5 Power Cleans (95/65)
5 Burpees Over the Bar

Cash Out:
3 sets of:
Strict Dips x 3-5 reps
Strict Pull Ups x 5-10 reps
10-20s Hollow Rock Hold + 20-40s Plank Hold
Rest 1-2 minutes

Strength

*The deload this week, is to take a break from lifting. Your workouts will be, just one per day either the class or a variation of that workout.

L1: Do the Class
AMRAP in 10 minutes.

L2: Do the Class
Your workout will be:
EMOM x 10 minutes
Min 1: 5 Sq. Cleans (155/110)
Min 2: 10 Burpees Over the Bar

L3: Do the Class
Your workout will be:
EMOM x 16 minutes
Min 1: 5 Sq. Cleans (175/120)
Min 2: 10 Burpees Over the Bar

 

2-A-DAY

*There will be NO 2-A-DAYS for this week. If you feel like you need to address some more mobility and light skill work thats fine. Next week will be a new 4 week cycle.

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