Thursday Oct 15th

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

Skill
A. In 10 minutes; Build to a Heavy-set of:
Power Clean + Push Jerk + Split Jerk
B. EMOM x 8 minutes
Power Clean + Push Jerk x 2 @ 70-75% of “A”

WOD

For time:
30 Deadlift (185/135)
30 Calorie Row
30 OH Squats (95/65)

*Pack
Same as Rx
*Pup
DL (135/95)
OH Squat (75/45)

Strength

L1: Do the Class

L2: Self led Warm-up.
A. 4 sets of:
Split Jerk x 2
Rest 2 minutes
*Sets 1-2 @ 70% 3-4 @ 75%
B. 5 sets of:
Clean x 1.1 (Rest 5-10s b/t)
Rest 2 minutes
* Sets 1-3 @ 70% 4-5 @ 75%
C. 2 sets of:
ISO Plank Row x 20s/side
Rest 60 seconds
*Try to increase weight from last week

L3: Self led Warm-up.
A. 5 sets of:
Pause Split Jerk x 2
Rest 2 minutes
*Sets 1-3 @ 75% 4-5 @ 80%
B. 6 sets of:
Clean x 1.1 (Rest 5-10s b/t)
Rest 2 minutes
* Sets 1-3 @ 80% 4-6 @ 85%
C. 3 sets of:
ISO Plank Row x 20s/side
Rest 60 seconds
*Try to increase weight from last week

2-A-DAY

For time:
9.7.5 reps
Muscle Ups
Thrusters (165/115)

L2:
Do the Class

Wednesday Oct 14th

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

WOD

Thrusters
5-5-5-5-5

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

Cash Out:
10 rounds of
5 Burpees
20 Dbl-Unders Unders

Strength

L1: Do the Class

L2: Self led Warm-up.
A. 5 sets of:
Snatch x 1.1 (Rest 5-10s b/t)
Rest 2 minutes
* Sets 1-3 @ 70% 4-5 @ 75%
B. 3 sets of:
Snatch Bentover Rows x 10
Rest 1 minute
C. 3 sets of:
Oblique Bends x 10 reps/Side (1.5/1pd)
30 Hollow Rocks
Rest as needed

L3: Self led Warm-up.
A. 6 sets of:
Snatch x 1.1 (Rest 5-10s b/t)
Rest 2 minutes
* Sets 1-3 @ 80% 4-6 @ 85%
B. 4 sets of:
Snatch Bentover Rows x 10
Rest 1 minute
C. 3 sets of:
Oblique Bends x 10-15 reps/Side (1.5/1pd)
30 Hollow Rocks
Rest as needed

2-A-DAY

For time:
30 Wall Balls (30/20)
10 CTB Pull Ups
20 Wall Balls
20 CTB Pull Ups
10 Wall Balls
30 CTB Pull Ups

L2:
Wall Balls (20/14)
Pull Ups

Tuesday Oct 13th

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

WOD

AMRAP in 30 minutes of:
20 Walking Lunges
20 Sit Ups
20 KB Swings (1.5/1pd)
5 Muscle Ups

*Pack – AMRAP in 20 minutes
20 Walking Lunges
20 Sit Ups
20 KB Swings (1.5/1pd)
3 Muscle Ups or 10 CTB Pull Ups
*Pup – AMRAP in 15 minutes
20 Walking Lunges
20 Sit Ups
20 KB Swings (Scale as needed)
10 Pull Ups or Ring Rows

Strength

L1: Class Warm-up.
A. 5 sets of:
Hang.P 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. 3 rounds for time:
20 Alt Reverse KB Lunge
20 Sit Ups
10 Pull Ups
20 KB Swings

L2: Self led Warm-up.
A. Every 2 mins x 4 sets of:
Back Squat x 3 @ 70% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of:
Pause Snatch DL (BTK) + Snatch Pull x 3 @ 95% of 1RM
Rest 2 minutes
* Pause for 3 seconds BTK
C. 3 sets of:
L-Seated DB Press x 5 reps
Plank Hold x 45-60 seconds
(R) Turkish Get Ups x 3 reps (1.5/1pd)
Plank Hold x 45-60 seconds
(L) Turkish Get Ups x 3 reps (1.5/1pd)
Rest 90 seconds

L3: Self led Warm-up.
A. Every 2 mins x 5 sets of:
Back Squat x 3 @ 80% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 3 sets of:
Pause Snatch DL (BTK) + Snatch Pull x 3 @ 95% of 1RM
Rest 2 minutes
* Pause for 3 seconds BTK
C. 4 sets of:
S.HSPU x 5 reps (6-8″/2-4″)
Plank Hold x 45-60 seconds
(R) Turkish Get Ups x 3 reps (1.5/1pd)
Plank Hold x 45-60 seconds
(L) Turkish Get Ups x 3 reps (1.5/1pd)
Rest 90 seconds

2-A-DAY

2 sets
1000m row
Rest 2 minutes b/t sets
4 sets
500m row
Rest 1 minute b/t sets
6 sets
250m row
Rest 30 seconds b/t sets

L2&L3

Sunday Oct 11th

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

WOD
3 rounds for time:
800m run
30 Squat Clean (135/95)
30 Burpees
TC: 30 min
*Pack
800m run
20 Sq.Cleans (115/85)
20 Burpees
*Pup
400m
15 Power Cleans (95/65)
15 Burpees

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Snatch + OH Squat
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
30 Front Squats (115/85)
30 Burpees
800m run

L2: Self led Warm-up.
A. Every 2 mins x 4 sets of:
Front Squat x 5 @ 65% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 4 sets of
Pause Clean DL (BTK) + Clean Pull x 3 @ 95% of 1RM
Rest 2 minute
C. 3 sets of:
10 Strict Dips
100ft KB Front Rack Walk (1.5/1pd)
Rest 60-90 seconds

L3: Self led Warm-up.
A. 5 sets of:
Front Squat @ 65% of 1RM
Rest 20 seconds b/t sets
* Set 1 x 9-12 reps
* Sets 2-6 x 3 reps
B. 4 sets of
Pause Clean DL (BTK) + Clean Pull x 3 @ 95% of 1RM
Rest 2 minute
C. 4 sets of:
10 Strict Ring Dips
100ft KB Front Rack Walk (2/1.5pd)
Rest 60-90 seconds

2-A-DAY

For time:
400m run
15 Power Cleans (185/125)
15 Burpees
400m run
10 Power Cleans (205/135)
10 Burpees
400m run
5 Power Cleans (225/145)
5 Burpees
400m run

L2:
15 PC (135/95)
10 PC (165/105)
5 PC (185/115)

Saturday Oct 10th

There is Midday 3.0 from 9:00am-11:30am
*There is No #CDP today.

WOD

AMRAP in 7 minutes of:
2.4.6.8..etc
Deadlift (225/155)
Strict HSPU

— Rest 5 minutes —

AMRAP in 7 minutes of:
2.4.6.8..etc
Power Clean (155/105)
Alt Pistols

*Pack
Deadlift (185/135)
Strict HSPU or DB Press
Power Clean (135/95)
Alt Pistols or Scaled Pistols to Box
*Pup
Deadlift (135/95)
DB Press
Power Clean (95/65)
Reverse Lunges

Strength

L1: Class Warm-up.
A. 5 sets of:
Clean + Front Squat + Jerk
Set 1 x 1 + 1 +1 @ 7 RPE
Set 2 x 1 + 1 +1 @ 7 RPE
Set 3 x 1 + 1 +1 @ 8 RPE
Set 4 x 1 + 1 +1 @ 8 RPE
Set 5 x 1 + 1 +1 @ 9 RPE
B. For time:
2.4.6.8.10
Power Clean (135/95)
Dips

L2: Self led Warm-up.
A1. EMOM x 5 minutes
Hang Sq. Clean x 3 @ 70%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Sq. Clean x 1 @ 75%
B. EMOM x 10 minutes of:
Min 1: 10 DB P.Press (45/30)
Min 2: Calorie Row (15/10)
C. 3 sets of:
5 Strict TTB
10 V-Ups
15 Hollow Rocks
Rest 1 minute

L3: Self led Warm-up.
A1. EMOM x 5 minutes
Hang Sq. Clean x 3 reps @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Sq. Clean x 1 rep @ 80%
B. EMOM x 10 minutes of:
Min 1: 10 DB P.Press (55/35)
Min 2: Calorie Row (15/10)
C. Complete
30 Strict TTB
60 Hollow Rocks

2-A-DAY

#RestDay

Friday Oct 9th

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

WOD
Back Squat
3-3-3-3-3

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

Cash Out:
30-20-10
KB Swings
TTB

Strength

L1: Do the Class

L2: Self led Warm-up.
A1. EMOM x 5 minutes
Hang Sq.Snatch x 3 @ 70%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Sq. Snatch x 1 rep @ 75%
B. 5-8 sets for time:
5 Unbroken CTB Pull Ups
D. 3 Supersets of:
15 DB Hammer Curls
15 DB Skull Crushers
Rest 90 seconds

L3: Self led Warm-up.
A1. EMOM x 5 minutes
Hang Sq.Snatch x 3 @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Sq Snatch x 1 rep @ 80%
B. 10 sets for time:
5 Unbroken CTB Pull Ups
C. 2 Superset of “Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Shoulder Press
Rest 90 seconds

2-A-DAY

In 10 minutes:
800m run
50 Alt DB Snatch (55/35)
Max Burpee Box Jump Overs (24/20″)

L2:
800m run
50 Alt DB Snatch (45/30)
Max Burpee Box Jump Overs (24/20″)

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

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