Saturday Nov 7th

There is Midday 3.0 from 9:00am-11:30am
There is #CDP with Sean & Sully from 11:30am-1:00pm

WOD

Tabata Something Else
8 rounds each of 20s On/10s Off

Pull Ups
Push Ups
Sit Ups
Squats

*Pack
Same as Rx
*Pup
Banded Pull Ups or Ring Rows
Knee Push Ups or Banded

Strength

L1: Do the Class.

L2: Do the Class.
Tabata Something Else 2.0
8 rounds of 20s On/10s Off
Pull Ups
Push Ups
TTB
Wall Balls (20/14)

L3: Do the Class.
Tabata Something Else 2.0
8 rounds of 20s On/10s Off
Pull Ups
Push Ups
TTB
Wall Balls (20/14)

2-A-DAY

#CDP

Friday Nov 6th

Skill:
10 minutes – Handstand Practice
* Holds (Wall Facing, Freestanding) Walking (Progressions)

WOD

5 rounds for time:
25 Hip Extensions
50 Dbl-Unders
100ft Walking Lunges

*Pack
4 rounds for time:
25 Hip Extensions
50 Dbl-Unders
100ft Walking Lunges
*Pup
4 rounds for time:
15 Hip Extensions
20-40 Dbl-Unders or 75 Skips
100ft Walking Lunges

Strength

L1: Do the Class

L2: Do the Class
5 rounds for time:
20 KB Swings
25ft HS Walk
50 Dbl-Unders

L3: Do the Class
5 rounds for time:
20 KB Swings (1.5/1pd)
50ft HS Walk
75 Dbl-Unders

2-A-DAY

A. 3 sets of “Building Horseshoes 2.0 ” from the floor
8 DB Tate Press
8 DB Skull Crushers
8 DB Roll Back Extensions
8 DB Floor Press
Rest 60-90 seconds

B. Complete
100 Banded Tricep Push Downs
* Complete 5 Push Ups every time you break.

Wednesday Nov 4th

WOD

5 sets of: For TOTAL REPS
AMRAP in 2 minutes of:
5 Muscle Ups
150m run
MAX Thrusters (135/95) in remaining time.
Rest 3 minutes b/t sets

*Pack
5 sets of:
AMRAP in 2 minutes of:
5 CTB Pull Ups + 5 Ring Dips
150m run
MAX Thrusters (115/85) in remaining time.
Rest 3 minutes b/t sets
*Pup
3-4 sets of:
AMRAP in 2 minutes of:
5 Pull Ups or Ring Rows + 5 Push Ups
150m run
MAX Thrusters (95/65) in remaining time.
Rest 3 minutes b/t sets

Strength

L1: Do the Class

L2: Do the Class
5 sets of:
AMRAP in 2 minutes of:
5 CTB Pull Ups + 5 Ring Dips
150m run
MAX Thrusters (115/85) in remaining time
Rest 3 minutes b/t sets

L3: Do the Class
5 sets of:
AMRAP in 2 minutes of:
5 Muscle Ups
150m run
MAX Thrusters (135/95) in remaining time
Rest 3 minutes b/t sets
*Sets 1-3-5 Ring Muscle Ups
*Sets 2-4 Bar Muscle Ups

 2-A-DAY

* Mobility or Light Skill Work

Tuesday Nov 3rd

There is Gymnastics with Sam from 7:00pm-8:30pm.

WOD

In 12 minutes for TOTAL REPS
1 minute: AMRAP Box Jumps (30/24″) w/Step Down
1 minute: AMRAP SDHP (115/85)
2 minutes: AMRAP Box Jumps
2 minutes: AMRAP SDHP
3 minutes: AMRAP Box Jumps
3 minutes : AMRAP SDHP

*Pack
Box Jumps (24/20″) w/Step Down
SDHP (95/65)
*Pup
Box Jumps (Scale as needed) w/Step down
SDHP (Scale as needed)

Cash Out:
4 sets of:
20s Hollow Hold + 40s Plank Hold
Rest 1 minute

Strength

L1: Do the Class

L2: Do the Class
In 12 minutes for TOTAL REPS
1 min: AMRAP Burpee Box Jumps (24/20″)
1 min: AMRAP Power Cleans (135/95)
2 mins: AMRAP Burpee Box Jumps
2 mins: AMRAP Power Cleans
3 mins: AMRAP Burpee Box Jumps
3 mins: AMRAP Power Cleans

L3: Do the Class
In 12 minutes for TOTAL REPS
1 min: AMRAP Burpee Box Jumps (30/24″)
1 min: AMRAP Power Cleans (165/115)
2 mins: AMRAP Burpee Box Jumps
2 mins: AMRAP Power Cleans
3 mins: AMRAP Burpee Box Jumps
3 mins: AMRAP Power Cleans

2-A-DAY

*Mobility or Light Skill Work

Monday Nov 2nd

Skill:
15 minutes – Build to a Heavy Clean & Jerk

WOD

For time
15-12-9
Clean & Jerk (135/95)
CTB Pull Ups

*Pack
Same as Rx
*Pup
15-12-9
Clean & Jerk (95/65)
Pull Ups or Ring Row

Strength

*This is our De-load week from lifting. We will be doing the Class workouts or slight variations of to keep up some intensity.

L1: Do the Class

 L2: Do the Class

L3: Do the Class

2-A-DAY

*Mobility Work or Light Skill work.

Saturday Oct 31st

There is Midday 3.0 from 9am-11:30am
There is #CDP from 11:30am-1:00pm with Sean & Sully

WOD

For time:
21.18.15.12.9.6.3
Ring Dips
OH Squats (115/85)
TC: 20 minutes

*Pack
21.15.9.6
Ring Dips
OH Squats (95/65)
*Pup
21.15.9.3
P-Bar Dips or Push Ups
OH Squats (Scale as needed)

Strength

L1: Do the Class

L2: Self led Warm-up.
A. EMOM x 5 minutes of:
Back Squat x 1 w/2s Pause
Set 1 @ 60%
Set 2 @ 65%
Set 3 @ 70%
Set 4 @ 75%
Set 5 @ 80%
B. Every 90s x 4 sets of:
Back Squat x 1 @ 85%
* Pause for 2 seconds in the bottom.
C. 3 sets: @ 75% of Clean
10 RDL ‘s
Rest 30 seconds
10 Sumo Deadlifts
Rest 30 seconds
10 Russain KB Swings (2/1.5pd)

L3: Self led Warm-up.
A. EMOM x 5 minutes of:
Back Squat x 1 w/2s Pause
Set 1 @ 65%
Set 2 @ 70%
Set 3 @ 75%
Set 4 @ 80%
Set 5 @ 85%
B. Every 90s x 4 sets of:
Back Squat x 1 @ 90%
* Pause for 2 seconds in the bottom.
C. 3 sets of: @ 75% Clean
10 RDL’s
Rest 30 seconds
10 Sumo Deadlifts
Rest 30 seconds
10 Russain KB Swings (2/1.5pd)

2-A-DAY

For time:
12.9.6.3
Muscle Ups
OH Squats (115/85)

L2:
12.9.6.3
Pull Up
Ring Dip
OH Squat (115/85)

Friday Oct 30th

There is No Midday 3.0

WOD

Sumo Deadlift
5-5-5-5-5

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

Cash Out:
3 rounds
50 Dbl-Unders
10 Push Ups
15 KB Swings

Strength

L1: Do the Class

L2: Self led Warm-up.
A. 4 sets of:
Split Jerk
Rest 2 minutes
* Sets 1-2 @ 80% 3-4 @ 85%
B. Every 2 mins x 5 sets of:
Clean x 1
* Sets 1-2 @ 80% 3-5 @ 85%
C. 2 sets of:
21.15.9
DB Tate Press
DB Floor Press
DB Skull Crushers
Rest 60-90 seconds

L3: Self led Warm-up.
A. 5 sets of:
Pause Split Jerk x 1
Rest 2 minutes
* Sets 1-3 @ 85% 4-5 @ 90%
B. Every 2 mins x 6 sets of:
Clean x 1
* Sets 1-3 @ 85% 4-6 @ 90%
C. 2 sets of:
21.15.9
DB Tate Press
DB Floor Press
DB Skull Crushers
Rest 60-90 seconds

2-A-DAY

3 rounds
500m row
21 Burpees
12 Thrusters (95/65)

L2&L3

Thursday Oct 29th

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

WOD

3 rounds
500m row or 400m run
21 Burpees
12 Thrusters (95/65)

*Pack
Same as Rx
*Pup
500m row or 400m run
15 Burpees
9 Thrusters (75/55)

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Clean
Set 1 x 2 @ 7 RPE
Set 2 x 2 @ 7 RPE
Set 3 x 2 @ 8 RPE
Set 4 x 1 @ 9 RPE
Set 5 x 1 @ 9 RPE
B. 3 rounds
400m run
15 Burpees
10 Thrusters (95/65)

L2: Self led Warm-up.
A. Every 2 mins x 5 sets of:
Snatch x 1
* Sets 1-2 @ 80% 3-5 @ 85%
B. 4 sets of:
Snatch Deadlift x 3 @ 80%
Rest 2 minutes
* 10 second descent TEMPO for each rep.
C. Complete
50 Wtd Sit Ups (Feet Anchored)
100 Hollow Rocks
*Hold a DB across your chest

L3: Self led Warm-up.
A. Every 2 mins x 6 sets of:
Snatch x 1
* Sets 1-3 @ 85% 4-6 @ 90%
B. 4 sets of:
Snatch Deadlift x 3 @ 85%
Rest 2 minutes
* 10 second descent TEMPO for each rep.
C. Complete
50 Wtd Sit Ups (Feet Anchored)
100 Hollow Rocks
*Hold a DB across your chest

2-A-DAY

For time:
800m run
20 Strict HSPU
-Rest 2 mins-
600m run
30 CTB Pull Ups
-Rest 1 min-
400m run
40 Wall Balls (30/20)

L2:
20 DB Press (50/30)
30 CTB Pull Ups
40 Wall Balls (20/14)

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