Wednesday June 17, 2015

There is phase 3 from 11:30am-12:30pm
There is phase 3 from 3:30pm-7:30pm

WOD:
AMRAP in 20 minutes
10 chest-to-bar pull-ups
10 HSPU (strict)
20 hip extensions
*Kipping is not permitted. Substitute strict shouder press @half bodyweight DBs or barbell

Strength
LEVEL 1
a. warm up with class

b. Squat clean 5-5-5-5-5 (RPE 8 on last set)

c. AMRAP in 10 minutes
7 chest-to bar pull-ups
7 HSPU (strict)
14 hip extensions
*Kipping is not permitted. Substitute strict shouder press @half bodyweight DBs or barbell

LEVEL 2
a. Self led warm up

b. Squat Clean 55% x 10-8-6-4
Rest 3, 2, 1 minutes

c. 3 rounds
35 sit-ups
15 toes to bar
10 hollow rocks

LEVEL 3
a. Self led warm up

b. Squat Clean 55% x 12-10-8-6-4
Rest 4, 3, 2, 1 minutes
*touch and go reps

c. 3 rounds
35 sit-ups
15 toes to bar
10 hollow rocks

2-A-Day
Same as WOD

Tuesday June 16, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
DT
5 rounds
12 deadlift 155/115
9 hang power cleans 155/115
6 push jerk 155.115

Strength
LEVEL 1
a. Warm up with class

b. Back Squat 10-10-10-10 (RPE 8 on last set)

c. 4 rounds
12 deadlift 115/85
9 hang power cleans 115/85
6 push jerks 115/85

LEVEL 2
a. Self led warm up

b. Back Squat 55% x 12-9-6-3
Rest 3, 2, 1 minutes

c. 20 second HS hold EMOM x 10

LEVEL 3
a. Self led warm up

b. Back Squat 55% x 15-12-9-6-3
Rest 4, 3, 2, 1 minutes

c. 25 second HS hold EMOM x 12

2-A-Day
LEVEL 2: “DT” with 135/95
LEVEL 3: “DT”

Monday June 15, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

*You MUST have shin protection to climb the rope!

WOD:
AMRAP in 20 minutes
2 rope climbs
10 ring dips
20 wall ball sit-ups 4′ target

Strength:
LEVEL 1
a. Warm up with class

b. Deadlift 10-10-10-10 (RPE 8 on last set)

c. AMRAP in 10 minutes
2 rope climbs
8 ring dips
15 wall ball sit-ups 4′ target

LEVEL 2
a. Self led warm up

b. Deadlift 55% x 15-12-9-6
Rest 3 min, 2 min, 1 min

c. Weighted pull-up
40% x 3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Deadlift 55% x 21-15-12-9-6
Rest 4 min, 3 min, 2 min, 1 min

c. Weighted pull-up
40% x 3 EMOM x 12

2-A-Day
AMRAP in 20 minutes
1 legless rope climb (seated start on the Rogue ropes)
10 ring dips
20 wall ball sit-ups 4′ target

Saturday June 13th, 2015

There is no midday phase 3
There is Competitor Development Program (CDP) from 11:30am-1:00pm

WOD:
A. In no more than 20 minutes, establish a 1 RM Shoulder Press

B. In no more than 25 minutes, establish a 1 RM Weighted Pull-up

Strength:
LEVEL 1
Same as the class

LEVEL 2
a. Establish a 1 RM shoulder press

b. HS walk 10′-25′ EMOM x 10
*If you make it a minimum of 10 feet and then fall, wait until the next minute to start your next attempt, otherwise accumulate 10′.
**Do not do more than 25′ per minute

LEVEL 3
a. Establish a 1 RM shoulder press

b. HS walk 10′-25′ EMOM x 12
*If you make it a minimum of 10 feet and then fall, wait until the next minute to start your next attempt, otherwise accumulate 10′.
**Do not do more than 25′ per minute

2-A-Day
CDP

 

 

Friday January 12, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
2000m row
50 wall balls
800m run
35 wall balls
Row 500m
20 wall balls

Strength:
LEVEL 1
a. Warm up with the class

b. Front Squat 10-10-10-10 (RPE 8 on last set)

c. For time
1000m row
35 wall balls
400m run
20 wall balls
250m row
10 wall balls

LEVEL 2
a. Self led warm up

b. Snatch 52.5% x 10-8-6-4
Rest 3 mins, 2 min, 1 min

c. Superset:
4 sets
15 Barbell curls
15 bench dips

LEVEL 3
a. Self led warm up

b. Squat Snatch 52.5% x 12-10-8-6-4
Rest 4 mins, 3 mins, 2 mins, 1 min
*Touch and go reps

c. Superset:
4 sets
15 barbell curls
15 bench dips

d. 3 rounds
25 banded tricep extensions
35 sit-ups

2-A-Day
3 rounds
800m run
40 wall balls

Thursday June 11, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
3 rounds
7 bar muscle ups
7 squat clean and jerk 205/150

Strength:
LEVEL 1
a. warm up with class

b. Squat Snatch 5-5-5
*build to a heavy set of 5

c. Squat Clean and Jerk 5-5-5
*build to a heavy set of 5

d. 3 rounds
7 chest to bar pull-ups
7 p-bar dips
7 squat clean and jerk @ 90% of “part c”

LEVEL 2
a. Self led warm up

b. Squat Clean 52.5% x 10-8-6-4
Rest 3 mins, 2 mins, 1 min

c. Strict HSPU 1-3 reps EMOM x 10

LEVEL 3
a. Self led warm up

b. Squat Clean 52.5% x 12-10-8-6-4
Rest 4 mins, 3 mins, 2 mins, 1 min
*touch and go reps

c. Strict HSPU 3-5 reps EMOM x 12
*If 5 is too easy, add a 20lbs weight vest
**If above is still too easy, add a defecit

2-A-Day
LEVEL 2: Do the WOD with 185/135
LEVEL 3: Do the WOD

Wednesday June 10, 2015

REST DAY!

There is no mid day 3.0 after the 10:30am class

There will be 3.0 from 4:30pm-7:30pm with regular class times

 

Did you know…  Wednesday’s at 8:00pm we have Sean Boulet teaching Xinyiliuhequan. It is a traditional type of Chinese kung fu. It is considered an “internal martial art”, related to others such as Tai Chi (aka Taiji), and Ba Gua. Open to the public to join!

 

 

Tuesday June 9th, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
AMRAP in 30 minutes
400m run
19 pull-ups
19 push-ups
19 burpees
200m ball run 20/14

Strength
LEVEL 1:
a. Warm up with the class

b. Back Squat 10-10-10-10

c. AMRAP in 15 minutes
200m run
10 pull-ups
10 push-ups
10 burpees
100m ball run 20/14

LEVEL 2:
a. Self led warm up

b. Back Squat 52.5% x 12-9-6-3
Rest 3 mins, 2 mins, 1 min

c. Weighted Ring Dip 40% x 3 EMOM x 10

LEVEL 3:
a. Self led warm up

b. Back Squat 52.5% x 15-12-9-6-3
Rest 4 mins, 3 mins, 2 min, 1 min

c. Weighted Ring Dip 40% x 3 EMOM x 12

2-A-Day
LEVEL 2: 20 minutes of WOD
LEVEL 3: Same as WOD

Monday June 8th, 2015

There is phase 3 from 11:30am-12:30pm.
There is phase 3 from 3:30pm-7:30pm

WOD:
Split Jerk
1-1-1-1-1-1-1

Strength:
LEVEL 1
Same as WOD

LEVEL 2:
a. Self led warm up

b. Deadlift 52.5% x 15-12-9-6
Rest 3 mins, 2 mins, 1 min

c. Weighted Pull-Up
40% x 3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Deadlift 52.5% x 21-15-12-9-6
Rest 4 mins, 3 mins, 2 mins, 1 min

c. Weighted pull-up
40% x 3 EMOM x 12

2-A-Day
7 Rounds
1 Clean and Jerk 80%
3-5 strict HSPU
Rest 2 minutes

Sunday June 7th, 2015

There is phase 3 from 11:30am-1:00pm.

WOD:
“Hall”
5 rounds
3 Cleans 225/165 (squat, power, or split)
200m run
20 KB snatches 1.5/1 (10 each arm)
Rest 2 minutes

Strength:
LEVEL 1
Same as the class

LEVEL 2:
a. Self led warm up

b. Snatch 50% x 12-9-6-3
Rest 3 mins, 2 mins, 1 min

c. EMOM x 10
20 second HS hold

LEVEL 3:
a. Self led warm up

b. Squat Snatch 50% x 12-10-8-6-4
Rest 4 mins, 3 mins, 2 min, 1 min
*touch and go reps

c. EMOM x 12
25 second HS hold

2-A-Day:
LEVEL 2: 4 rounds of WOD
LEVEL 3: Same as WOD

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