Wednesday Oct 7th

There is No Midday 3.0

WOD

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups

*Pack
Same as Rx
*Pup
21.15.9
Thrusters (Scale as needed)
Banded Pull Ups or Ring Rows

Strength

L1: Do the Class

L2: Self led Warm-up.
A. 4 sets of:
Push Jerk + Split Jerk x 2
*Sets 1-2 @70% 3-4 @75% of P.Jerk
*Use Racks
Rest 2 minutes
B. EMOM x 10 minutes
Clean Pull + Power Clean
*Starting @ 60% and adding 5-10lbs every minute.
C. 3 sets of:
Pendlay Row x 6-8 reps @ 50% of Clean
Rest 1-2 minutes

L3: Self led Warm-up.
A. 5 sets of:
Push Jerk x 2 + Split Jerk x 2
*Sets 1-3 @75% 4-5 @8-% of P.Jerk
*Use Racks
Rest 2 minutes
B. EMOM x 10 minutes
Clean Pull + Power Clean
*Starting @ 70% and adding 5-10lbs every minute.
C. 3 sets of:
Pendlay Row x 6-8 reps @ 50% of Clean
Rest 1-2 minutes

 

2-A-DAY

L2 & L3 – Do the Class

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups

Tuesday Oct 6th

There is Midday 3.0 from 10:30am-12:30pm
* There is Gymnastics from 7:00pm-8:30pm with Sam.

WOD

7 rounds for time of:
10 SDHP (95/65)
10 Ring Dips

*Pack
5 rounds
10 SDHP (95/65)
10 Ring Dips
*Pup
4 rounds
10 SDHP (75-95/45-65)
10 P-Bar Dips or Push Ups

Strength

L1: Class Warm-up.
A. 5 sets of:
Hang Snatch + Snatch Balance
Set 1 x 1 + 2 @ 6 RPE
Set 2 x 1 + 2 @ 7 RPE
Set 3 x 1 + 2 @ 7 RPE
Set 4 x 1 + 2 @ 8 RPE
Set 5 x 1 + 2 @ 8 RPE
B. 4 rounds of
15 KB Swings (1.5/1pd)
10 Ring Dips

L2: Self led Warm-up.
A. EMOM x 10 minutes
Snatch Pull + Power Snatch
* Starting @ 60% and adding 5-10lbs every minute.
B. 4 sets of:
3 Kipping Pull Ups + 3 CTB Pull Ups + 3 Kipping Pull Ups
Rest 60-90 seconds
C. 2 sets of:
ISO Plank Row x 30 seconds/side
Rest 1 minute

L3: Self led Warm-up.
A. EMOM x 10 minutes
Snatch Pull + Power Snatch
* Starting @ 70% and adding 5-10lbs every minute.
B. 5 sets of:
5 Strict Pull Ups + 5 Kipping CTB Pull Ups
Rest 60-90 seconds
C. 3 sets of:
ISO Plank Row x 30 seconds/side
Rest 1 minute

 

2-A-DAY

For time:
50-40-30-20-10
Calorie Row
100-80-60-40-20
Dbl-Unders

L2:
50-40-30-20-10
Calorie Row
80-60-40-20-10
Dbl-Unders

Monday Oct 5th

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

WOD
“Nancy”
5 rounds for time of:
400m run
15 OH Squats (95/65)
TC: 20 min

*Pack
Same as Rx or Scale OH Squat as needed
*Pup
3-4 rounds
400m run
10-15 OH Squats (Scale as needed)

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 2 minutes x 4 sets of:
Back Squat x 3 @ 65% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of
Pause Snatch DL (BTK) x 2 + Snatch Pull x 2 @ 90% of 1RM
Rest 2 minute
* Pause for 3 seconds BTK
C. EMOM x 5 minutes
20 Dbl-Unders
5-7 DB Press @ 40% of 1RM Press

L3: Self led Warm-up.
A. Every 2 minutes x 5 sets of:
Back Squat x 3 @ 75% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of
Pause Snatch DL (BTK) x 2 + Snatch Pull x 2 @ 90% of 1RM
Rest 2 minute
* Pause for 3 seconds BTK
C. EMOM x 5 minutes
20 Dbl-Unders
5-10 Strict HSPU

2-A-DAY

L2 & L3 – Do the class.

” Nancy “
5 rounds for time:
400m run
15 OH Squats (95/65)

Saturday Oct 3rd

*There is No Midday 3.0
*There is #CDP today from 11:30am-1:00pm with a special fundraiser (By donation) workout for Cole Bernier who suffered a bad work injury last week. This is an open invitation to ALL Taranis members to come and take part in. It will be a partner workout that you can easily scale or modify if needed.

WOD

“Jennifer”
AMARP in 26 minutes of:
10 Pull Ups
15 KB Swings (1.5/1pd)
20 Box Jumps (24/20″) *No Rebounding*

*Pack
AMRAP in 20 minutes
10 Pull Ups
15 KB Swings (1.5/1pd)
20 Box Jumps (24/20″)
*Pup
AMRAP in 15 minutes
10 Banded Pull Ups or Ring Row
15 KB Swings (Scale as needed)
20 Box Jumps (Scale as needed)

Strength

L1: Do the Class.

L2: Self led Warm-up.
A1. EMOM x 5 minutes
Power Clean x 3 reps @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
Power Clean x 1 rep @ 80%
B. EMOM x 10 minutes
Min 1: 10 Push Jerks (115/85)
Min 2: 15 KB Swings (1.5/1pd)
C. Complete
200m FWD Seld Walk (135/90)
200m BWD Sled Walk (135/90)

L3: Self led Warm-up.
A1. EMOM x 5 minutes
Power Clean x 3 reps @ 80%
Rest 1 minute
A2. EMOM x 5 minutes
Power Clean x 1 rep @ 85%
B. EMOM x 10 minutes
Min 1: 10 Push Jerk (135/95)
Min 2: 15 KB Swings (2/1.5pd)
C. Complete
400m BWD Seld Walk (135/90)

2-A-DAY

#CDP

Friday Oct 2nd

There is No Midday 3.0

WOD
4 rounds for time of:
30 Push Ups
20 Front Squats (115/85)
20 Push Press (115/85)
30 Sit Ups
TC: 25 mins

*Pack
3 rounds
20 Push Ups
15 Front Squats (95/65)
15 Push Press (95/65)
20 Sit Ups
*Pup
3 rounds
15 Push Ups
15 Front Squats (75-95/45-65)
15 Push Press (75-95/45-75)
15 Sit Ups

Strength

L1: Class Warm-up.
5 sets of:
Hang Clean + Front Squat + Jerk
Set 1 x 1+1+1 @ 6RPE
Set 2 x 1+1+1 @ 7RPE
Set 3 x 1+1+1 @ 7RPE
Set 4 x 1+1+1 @ 8RPE
Set 5 x 1+1+1 @ 9RPE
B. 3 rounds
20 Push Ups
15 Front Squats (95/65)
15 Push Press (95/65)
20 Sit Ups

L2: Self led Warm-up.
A1: EMOM x 5 mins of:
Power Snatch x 3 @ 75%
Rest 1 minute
A2: EMOM x 5 mins of:
Power Snatch x 1 @ 80%
B. EMOM x 5 mins
3 Strict Pull Ups
(Wtd if Possible)
C. Complete
30 GHD Sit Ups (Only to 90)
*Break as needed

L3: Self led Warm-up.
A1. EMOM x 5 mins
Power Snatch x 3 @ 80%
Rest 1 minute
A2. EMOM x 5 mins
Power Snatch x 1 @ 85%
B. EMOM x 5 mins
3-5 Bar Muscle Ups
C. Complete
50 GHD Sit Ups (Only to 90)
*Break as needed.

2-A-DAY

“Jennifer”
AMRAP in 26 minutes of:
10 Pull Ups
15 KB Swings (1.5/1pd)
20 Box Jumps (24/20″)
*No rebounding

Thursday Oct 1st

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

Skill:
Hang Power Clean + Split Jerk
* In 8 minutes, build to a Heavy-ish set for the day.
+
EMOM x 10 minutes of:
Min 1: Hang Power Clean x 2 + Split Jerk @ 70-75% of today’s Heavy set
Min 2: 30 Dbl-Unders

WOD:
10 rounds for total time of:
100m run
Rest 90 seconds

*Pack
8-10 rounds
*Pup
8-10 rounds

Strength

L1: Class Warm up.
A. 6 sets of:
Front Squat
Set 1 x 6 reps @ 6 RPE
Set 2 x 4 reps @ 7 RPE
Set 3 x 2 reps @ 8 RPE
Set 4 x 6 reps @ 7 RPE
Set 5 x 4 reps @ 8 RPE
Set 6 x 2 reps @ 9 RPE
B. For time:
400m run
10 Burpees
200m run
15 Burpees
100m run
20 Burpees

L2: Self led Warm up.
A. Every 2 mins x 4 sets of:
Front Squat x 3 @ 65% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of
Pause Clean DL (BTK) x 2 + Clean Pull x 2 @ 90% of 1RM
Rest 2 minute
* Pause for 3 seconds BTK
C. EMOM x 10 minutes of:
Min 1: 10s (R) Static Hang + 10s (L) Static Hang
Min 2: 3-5 Ring Dips + 10s Ring Support

L3: Self led Warm up.
A. 6 sets of:
Front Squat @ 60% of 1RM
Rest 20 seconds b/t sets
Set 1 x 9-12 reps
Sets 2-6 x 3 reps
B. 3 sets of
Pause Clean DL (BTK) x 2 + Clean Pull x 2 @ 90% of 1RM
Rest 2 minute
*Pause for 3 seconds BTK
C. EMOM x 12 minutes of:
Min 1: 10s (R) Static Hang + 10s (L) Static Hang
Min 2: 5s Ring Support + 5 Ring Dips + 5s Ring Support

2-A-DAY

For time:
1 Mile Run

L2&L3
* Time trial, go for a PR time today.

Tuesday Sept 29th

There is Midday 3.0 from 10:30am-12:30pm
* There is Competitors Gymnastics from 7:00pm-8:30pm with Sam.

WOD
Power Snatch + OH Squat
1-1-1-1-1-1-1

A. 3 sets of:
Power Snatch + OH Squat @ 40-50%
B. 2 sets of:
Power Snatch + OH Squat @ 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 60-65-70-70-75-80 -80 +% Effort
* Pups – 7 sets x Power Snatch x 3 reps @ 50-60 % Effort

Cash Out:
2 rounds of:
400m run
10 Ring Dips
15 Squats
10 V-Snaps

Strength

L1: Do the Class

L2: Self led Warm up.
A. 4 sets of:
P.Press + P.Jerk + Split Jerk
Rest 2 minutes
*1-3 @ 70% 4-5 @ 75% of P.P
B. EMOM x 10 minutes
Clean Pull + Hang Clean
* Starting @ 60% and adding 5-10lbs every minute.
C1. 3 sets of:
RDL’s x 10 @ 70% of 1RM Clean w/ 3131 TEMPO
Rest 1 minute
C2. 3 sets of:
Ring Row x 10 (Feet on a Box)
Rest 1 minute

L3: Self led Warm up.
A. 5 sets of:
P.Press + P.Jerk + Split Jerk
Rest 2 minutes
*1-3 @ 75% 4-5 @ 80% of P.P
B. EMOM x 10 minutes
Clean Pull + Hang Clean
* Starting @ 70% and adding 5-10lbs every minute.
C1. 3 sets of:
RDL’s x 10 @ 70% of 1RM Clean w/ 3131 TEMPO
Rest 1 minute
C2. 3 sets of:
Ring Pull Ups x 10 (False Grip)
Rest 1 minute

2-A-DAY

3 rounds for time of:
10 Power Snatch (135/95)
10 Box Jumps (30″/24″)

L2:
3 rounds for time of:
10 Power Snatch (115/85)
10 Box Jumps (24″/20″)

Monday Sept 28th

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

WOD
AMARP in 5 minutes of:
15 Back Squats (135/95)
10 Push Jerks (135/95)
— Rest 5 minutes —
AMARP in 5 minutes of:
15 Back Squats (135/95)
10 Push Jerks (135/95)

*Pack
15 Back Squats (115/85)
10 Push Jerks (115/85)
*Pup
10 Back Squats (95/65)
10 Push Jerks (95/65)

Cash Out:
2 rounds
250m row
10 Samson Stretch
15 Banded Pull-Aparts
30s Plank Hold

Strength

L1: Class Warm up.
A. 5 sets of:
P.Clean + H.Clean + Front Sq
Set 1 x 1 + 1 +1 @ 6 RPE
Set 2 x 1 + 1 +1 @ 7 RPE
Set 3 x 1 + 1 +1 @ 7 RPE
Set 4 x 1 + 1 +1 @ 8 RPE
Set 5 x 1 + 1 +1 @ 8 RPE
B. AMRAP in 3 minutes
10 Back Squats (115/85)
10 Push Jerks (115/85)
— Rest 3 minutes —
AMRAP in 3 minutes
10 Back Squats (115/85)
10 Push Jerks (115/85)

L2: Self led Warm up.
A. EMOM x 10 minutes
Snatch Pull + Hang Snatch
* Starting @ 60% and adding
5-10lbs every minute.
B. 4 sets of:
3 Strict Pull Ups + 5 Pull Ups
Rest 1-2 minutes
C. 3-4 sets of:
Wtd Planks x 60 seconds
Rest 1 minute

L3: Self led Warm up.
A. EMOM x 10 minutes
Snatch Pull + Hang Snatch
* Starting @ 70% and adding
5-10lbs every minute.
B. 5 sets of:
3 Wtd Pull Ups+5 Strict Pull Ups
Rest 1-2 minutes
C. 4-5 sets of:
Wtd Planks x 60 seconds
Rest 1 minute

2-A-DAY

For time:
10 Power Cleans (185/135)
15 Power Cleans (165/115)
20 Power Cleans (135/95)
* Rest 1 minute b/t rounds

L2:
10 Power Cleans (155/105)
15 Power Cleans (135/95)
20 Power Cleans (95/65)
*Rest 1 minute b/t rounds

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