Wednesday August 19th

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

WOD:
Option 1
In Teams of 2, Each complete 2 rounds of:
A: 500m Row or 400m run
B: AMRAP OH Squats (155/105)
* Partner “A” rows or runs while partner “B” performs OH, then Switch = 1 round.
* Score is total OH Squats combined
* Only 1 bar between you and your parenter, may change loads.
* Both partners must do the same run or row.

* Pack & Pup – Scale OH Squat as needed.

Option 2
4 rounds of:
500m row
10 OH Squats (155/105)
* Pack & Pup – Scale OH Squat as needed.

Strength

L1: Warm up with Class
A. 4 sets of:
2 Pos Sq Clean (ATK + FL) @ 7 RPE of all sets
B. 3 rounds
400m run
10 OH Squats (95/65)

L2: Self led warm up.
A. 4 sets of: @ 70% of 1RM Sq. Clean
2 Pos Sq Clean (ATK + FL) x 2 + Split Jerk
B. EMOM x 10 minutes
Min 1: 3 Kipping Pull Ups + 3 CTB Pull Ups
Min 2: 40 Dbl-Unders
C. 3 sets of:
5 Strict TTB + 5 Kipping TTB
30s Hollow Rock Hold + 10 Hollow Rocks
Rest 60-90 seconds

L3: Self led warm up.
A. 5 sets of: @ 70% of 1RM Sq. Clean
2 Pos Sq Clean (ATK + FL) x 2 + Push Jerk + Split Jerk x 2
B. EMOM x 10 minutes
Min 1: 3 Butterfly Pull Ups + 5 CTB Pull ups (Unbroken)
Min 2: 50 Dbl-Unders
C. 3 sets of:
5-10 Unbroken TTB (Strict if you can)
15-30 second L-Sit (Unbroken)
Rest 60-90 seconds

2-A-DAY

4 rounds for time of:
400m run
5 Burpees Over the Bar
10 OH Squats (155/105)
5 Burpees Over the Bar

L2: OH Squats (135/95)

Tuesday August 18th

There is Midday 3.0 from 11:30-12:30pm

WOD:
Snatch x 1-1-1-1-1-1-1

Tech Portion:
A. 2 sets of:
3-Pos Snatch (HH+ATK+FL) x 2 @ 40-50%
B. 2 sets of:
2-Pos Snatch (ATK+FL) x 2 @ 50-60%

Suggested weight 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 1 rep 60-65-70-70-75-80-80+ % Effort
* Pups – 7 sets x 3 reps @ 50-60 % Effort

Strength

L1
Do the Class

L2: Self led warm up.
A. 4 sets of:
2-Pos Sq Snatch (ATK + FL) x 3 @ 70% of 1RM Sq. Snatch
B. EMOM x 10 minutes
Min 1 – Wall Facing HS Hold x 10-20 seconds
Min 2 – Seated DB Press x 6-8 reps (20-30% of 1RM Press)
C. Complete
30-50 Banded Tricep Push Downs
*Break as needed.

L3: Self led warm up
A. 5 sets of:
2-Pos Sq Snatch (ATK + FL) x 3 @ 70% of 1RM Sq. Snatch
B. EMOM x 12 minutes
Min 1 – Wall Facing HS Hold x 10-20 seconds
Min 2 – Strict HSPU x 3-5 (2-6″/0-4″ Deficit)
C. Complete
50-75 Banded Tricep Push Downs
*Break as needed

2-A-DAY

10 sets of:
200m Row @ High Effort
Rest 1 minute between sets

* Note total working time.

L2:
8 sets
200m Row @ High Effort
Rest 1 minute between sets

Sunday August 16th

WOD:
AMRAP in 40 minutes of:
800m Run
80 Squats
8 Muscle Ups

* Pack
AMRAP in 30 minutes of:
600-800m run
40-60 Squats
5 Muscle Ups or 10 CTB Pull Ups
* Pups
AMRAP in 20 minutes of:
400-600m run
20-40 Squats
10 Banded Pull Ups or 10 Ring Rows

Strength

L1: Class Warm Up
A. Back Squat
Set 1 x 3 reps @ 6 RPE
Set 2 x 3 reps @ 6 RPE
Set 3 x 3 reps @ 7 RPE
Set 4 x 3 reps @ 7 RPE
Set 5 x 3 reps @ 8 RPE
B. AMRAP in 15 minutes of:
800m run
40 Alt Walking Lunges
10 CTB Pull Ups

L2: Self led warm up
A. 3 sets of: @ 70% of 1RM Back Squat
Back Squat Clusters x 3.3
Rest 2 minutes between sets

* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps for a total of 6 reps.
B. 3 sets of:
15-30 second (R) Side Plank
15-30 second (L) Side Plank
Rest 1 minute

L3: Self led warm up
A. 3 sets of: @ 70% of 1RM Back Squat
Back Squat Clusters x 3.3.3
Rest 2 minutes between sets

* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps, rack it and repeat for a total
of 9 reps.
B. 3 sets of:
30 second (R) Side Plank (Left arm, extended Holding a 5lb Plate)
30 second (L) Side Plank (Right arm, extended Holding a 5lb Plate)
Rest 1 minute

2-A-DAY

For time:
800m Run
then into..
4 rounds of:
50 Dbl Unders
20 Alt Reverse Goblet Lunges (1.5/1 pd)
5 Muscle Ups
then into..
800m Run

L2
800m Run
then into..
3 rounds of:
40 Dbl Unders
20 Alt Reverse Goblet Lunges (Scale as needed)
5 Muscle Ups or 10 CTB Pull Ups
then into..
800m Run

Saturday August 15th

WOD:
5 rounds for time of:
15 Push Ups
50m run (25m O/B)
15 Push Ups
50m run (25m O/B)
Rest 1 minute

*Pack
4-5 rounds

10 Push Ups
50m run (25m O/B)
10 Push Ups
50m run (25m O/B)
Rest 1 minute
* Pups
3-4 rounds

10 Push Ups
50m run (25m O/B)
10 Push Ups
50m run (25m O/B)
Rest 1 minute

Strength

L1: Class Warm Up
A. 4 sets of:
2 Pos Power Clean (ATK + FL) @ 7 RPE of all sets
B. 4 rounds
10 Push Ups
50m run (25m O/B)
10 Push Ups
50m run (25m O/B)
Rest 1 minute

L2:Self led warm up
A. 4 sets of: @ 65% of 1RM Power Clean
2 Pos Power Clean (ATK + FL) x 2 + Split Jerk
B. EMOM x 10 minutes
Min 1 – 3-5 Strict Pronated Pull Ups
Min 2 – 30 second Ring Plank Hold
C. 3 sets of:
5 Strict TTB
10 V-Ups
15 Hollow Rocks
Rest 1 minute

L3: Self led warm up
A. 5 sets of: @ 65% of 1RM Power Clean
2 Pos Power Clean (ATK + FL) x 2 + Push Jerk + Split Jerk x 2
B. EMOM x 10 minutes
Min 1 – 5-7 Strict CTB Pull Ups
Min 2 – 30 second Ring Plank Hold
C. Complete:
20 Strict TTB
60 Hollow Rocks

2-A-DAY

#CDP with Tyson!

Friday August 14th

WOD:
Every 2 minutes for As Long As Possible:
0:00 to 2:00
2 Rope Climbs (15ft)
2 Front Squats (185/125)
2:00 to 4:00
2 Rope Climbs (15ft)
4 Front Squats (185/125)
4:00 to 6:00
2 Rope Climbs (15ft)
6 Front Squats (185/125)
Etc…

* Continue adding 2 reps for the Front Squat until you can no
longer complete the work in the 2 minute window.
*MUST HAVE shin protection for Rope Climbs.
*Pack – 1-2 Rope Climbs / Front Sq (135/95)
*Pup – 1 Rope Climb or 6 Rope Ring Row / Front Sq (95/65)

 

Strength:

L1
A. Warm up class.
B. 4 sets of:
2-Pos Power Snatch (ATK+FL) @ 7 RPE for all sets
C. 10 Minutes of the WOD
* 1-2 Rope Climbs / Front Sq. (135/95)

L2
A. Self led warm up.
B. 4 sets of:
2 Pos Power Snatch (ATK + FL) x 3 @ 65% of 1RM P.Snatch
C. EMOM x 10 minutes
Min 1 – 3-5 Strict HSPU
Min 2 – 10-25ft HS Walk
D. 3 Supersets of:
12 DB Hammer Curls
12 DB Tate Press
Rest 90 seconds

L3
A. Self led warm up.
B. 5 sets of:
2 Pos Power Snatch (ATK + FL) x 3 @ 65% of 1RM P.Snatch
C. EMOM x 12 minutes
Min 1 – 5-7 Strict HSPU
Min 2 – 25ft HS Walk
D. 4 Supersets of:
15 DB Hammer Curls
15 DB Tate Press
Rest 90 seconds
E. Complete
50 Unbroken empty BB curls (45/35)

2-A-Day

Every 2 minutes for As Long As Possible
0:00 to 2:00
1 Legless Rope Climb (Rogue Rope. Seated)
4 Front Squats (185/125)
2:00 to 4:00
1 Legless Rope Climb (Rogue Rope. Seated)
4 Front Squats (185/125)
4:00 to 6:00
1 Legless Rope Climb (Rogue Rope. Seated)
6 Front Squats (185/125)
Etc…

*L2: 1 Rope Climb (15′) / Front Sq (155/105)

Wednesday August 12, 2015

Wednesday August 12, 2015
WOD:
30-20-10
Thrusters 95/65
Chest-to-bar pull-ups
Strength:
a. Warm up with the class
b. Back Squat 5-5-5-5-5 RPE 7 on all sets
c. 20-10-5
Thrusters 95/65
Pull-ups
LEVEL 2
a. Self led warm up
b. Back Squat 65% x 5 x 4 sets
c. 4 rounds
15 ring dips
60s plank in the push up position
LEVEL 3
a. Self led warm up
b. Back Squat 65% x 5 x 5 sets
c. 5 rounds
15 ring dips
90s plank hold in the push-up position
2-A-Day
Same as WOD

Sunday August 2nd, 2015

Sunday August 2, 2015

ITEMS TO NOTE: Monday August 3rd GYM CLOSED!!
Wednesday August 5th REST DAY with REST DAY HOURS!

A new strength block will be starting on August the 6th following the August 5th rest day!

We have classes running as per usual on Sunday!
9am, 10:30am, (phase 3 11:30am-1:00pm), 1:00pm

WOD:
10 rounds
7 strict pulls
14 squats
21 back extensions
1 minute rest

Monday July 27,2015

Monday July 27, 2015

The gym is open for all of our usual classes.

3.0 hours are 3:30pm- 7:30pm

If you follow the Strength WOD program and have not taken a 3-4 day rest block, do it now. This is important to take care of before we go into our new block of programming. Do restorative activities like walking, casual cycling, swimming or gentle yoga. Book in for a massage with your favorite RMT. Do things that are good for your soul.

W.O.D.

Triangle Couplet
15-10-6
Thrusters – 165/115
Bar Muscle Ups

Scaling will be posted in the gym as per usual.

Sleep well Friends!

Thursday July 23, 2015

Day 1 of the 2015 Reebok CrossFit Games is done! Huge amounts of pride felt all over the gym regarding our competing athletes!! Finishing off the Day with Tyson impressively standing in 12th overall and Team Taranis climbing back up the standings to 27th by taking 10th place in the Mile Relay. Rumor has it a few Teamies set some 1 mile run PR’s! Looking forward to Day 2 on Friday!

WOD:

5 rnds for time
50 yards KB Farmer Walk – 2p/1.5p
50 yards KB Front Rack Walk – 2p/1.5p
5 Shoulder to over head – barbell 135/95
20 weighted step ups 12″box, DB’s 70/50

The gym is open for all of our usual classes.

3.0 hours are 3:30pm- 7:30pm

7:30pm -8:30pm  Rowing Workshop with Mike Braithwaite. Spots available! email me vanessa@taranisathletics.com

Sleep well Friends!