Saturday June 27, 2015

There is no phase 3 or CDP today. YOU must do either the strength WOD OR the WOD in a class today!!

WOD:
For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats, 35/25-lb. dumbbell or KB
30 strict handstand push-ups
20 thrusters, 75/55-lb.
10 muscle-ups

Strength
LEVEL 1
a. Warm up with the class

b. Back Squat 10-10-10-10 (RPE 8 on all sets)

c. 40 squats
35 push ups
30 squats
25 calorie row
20 OH squats 75/55-lb
15 strict HSPU or strict Press 75/55-lb.
10 thrusters 75/55-lb.
5 muscle ups or 10 chest-to-bar pull ups/10 ring dips

LEVEL 2
a. Self led warm up

b. Back Squat 57.5% x 12-7-5-3
rest 3, 2, 1 minutes

c. Superset
Barbell bicep curls
Weighted Bench Dips (wear a vest or have someone place weight in your lap
10-8-6-8-10

LEVEL 3
a. Self led warm up

b. Back Squat 57.5% x 12-10-7-5-3
Rest 4, 3, 2, 1 minutes

c. Superset
Barbell bicep curls
Weighted Bench Dips (wear a vest or have someone place weight in your lap
15-10-8-6-8-10-15

2-A-Day
*In order to do this workout, you MUST participate in a class
Same as the WOD

Thursday June 25, 2015

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

WOD
4 rounds
500m row
15 push press 135/95

Strength
LEVEL 1
a. Warm up with the class

b. Deadlift 10-10-10-10 (RPE 8 on all sets)

c. 4 rounds
400m run
15 power clean and Push Press 75-95/55-65

LEVEL 2
a. Self led warm up

b. Deadlift 57.5% x 12-10-8-6
Rest 3, 2, 1 minutes

c. 4 rounds
15 second HS hold
25 double unders

LEVEL 3
a. Self led warm up

b. Deadlift 57.5% x 18-12-10-8-6
Rest 4, 3, 2, 1 minutes

c. 6 rounds
20 second HS hold
30 double unders

2-A-Day
Same as WOD (check with the coach of the class before taking a rowing machine OR jump in with the class to avoid rowing machine issues)

Wednesday June 23, 2015

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

WOD:
Power Clean
3-3-3-3-3

Strength
LEVEL 1
Do the class

LEVEL 2
a. Self led warm up

b. Squat Snatch 75% x 3 x 5 sets

c. Strict HSPU
1-3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Squat Snatch 75% x 3 x 7 sets
*Touch and go reps

c. Strict HSPU
2-5 reps EMOM x 12
*If 5 is too easy, wear a 20lbs weight vest
**If a weight vest x 5 is too easy, add a weight vest and a defecit

2-A-Day
For time
30 BW Power Cleans

Tuesday June 23, 2015

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

WOD:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2/1.5 pood
30 sit-ups
20 hang squat cleans, 35/25lbs dumbbells or Kettlebells
25 back extensions
30 wall-ball shots, 20/14-lb. ball
3 rope climbs, 15-ft. rope
Strength:
LEVEL 1
a. Warm up with the class

b. Squat Clean 1-1-1-1-1 (RPE 9 on last set)

c. 1/2 volume of WOD

LEVEL 2
a. Self led warm up

b. Squat Clean 75% x 3 x 5 sets

c. Weighted Pull-up
25% x 3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Squat Clean 75% x 3 x 7 sets
*touch and go reps

c. Weighted Pull-up
25% x 3 EMOM x 12

2-A-Day
LEVEL 2: Same as Wod
LEVEL 3: Finish with legless rope climbs

Sunday June 21, 2015

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

WOD:
12-9-6
Deadlift 315/225
Bar muscle ups

Strength:
LEVEL 1
a. Warm up with the class

b. Back Squat 1-1-1-1-1 (RPE 9 on last set)

c. 21-15-9
SDHP 75/55
pull-ups
push-ups

LEVEL 2
a. Self led warm up

b. Back Squat 80% x 3 x 5 sets

c. Weighted Dip
25% x 3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Back Squat 80% x 3 x 7 sets

c. Weighted Dip
25% x 3 EMOM x 12

2-A-Day
21 calorie row
4 pull-ups
4 chest-to-bar pull-ups
4 bar muscle ups
15 calorie row
3 pull-ups
3 chest-to-bar pull-ups
3 bar muscle ups
9 calorie row
2 pull-ups
2 chest-to-bar pull-ups
2 bar muscle ups

Saturday June 20, 2015

CDP from 11:30am-1:00pm
There is no midday phase 3

WOD:
Run 10km

OR

In 45 minutes
1 mile Run
50 burpees
50 double unders
1200m Run
30 burpees
50 double unders
800m Run
15 burpees
50 double unders
400m Run
5 burpees
50 double unders
200m Run
5 burpees
50 double unders
*continue 200m run + 5 burpees + 50 double unders until the 45 minute cap
**total number of double unders is your score

Strength:
LEVEL 1
a. Warm up with class

b. Deadlift 1-1-1-1-1 (RPE 9 on last set)

c. AMRAP in 15 minutes
run 400m
10 burpees
50 double unders

LEVEL 2
a. Self led warm up

b. Deadlift 80% x 3 x 5 sets

c. Handstand walk
10′-25′ EMOM x 10

LEVEL 3
a. Self led warm up

b. Deadlift 80% x 3 x 7 sets

c. Handstand walk
10′-25′ EMOM x 12

2-A-Day
Attend CDP

Friday June 19, 2015

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

WOD:
AMRAP in 12 minutes
10 squat snatches 155/115
20 box jumps 24/20

Strength:
LEVEL 1
a. Warm up with the class

b. Squat Snatch 1-1-1-1-1 (build to a heavy single RPE 9)

c. Do 8 minutes of the WOD using 70% of what was achieved in “part b”

LEVEL 2
a. Self led warm up

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

c. Superset
alternating DB curls
close grip bench press
12-10-8-6-8-10

LEVEL 3
a. Self led warm up

b. Squat Snatch 55% x 12-10-8-6-4
Rest 4, 3, 2, 1 minutes

c. Superset
alternating DB curls
close grip bench press
12-10-8-6-8-10

d. 10 x 10 banded tricep press downs
rest 30 seconds between sets

2-A-Day
LEVEL 2: WOD with 135/95
LEVEL 3: Same as WOD

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