Thursday July 9, 2015

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

This is the last week of this strength cycle.

WOD:
5 rounds
800m run
30 sit-ups
30 squats
30 hip extensions

Strength
LEVEL 1
a. Warm up with class

b. Deadlift 10-10-10-10 (RPE 8 on last set)

c. 2 rounds
800m run
45 sit-ups
45 squats
45 hip extensions

LEVEL 2
a. Self led warm up

b. Deadlift 60% x 12-9-6-3
Rest 3, 2, 1 minutes

c. Weighted Dip
40% x 3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Deadlift 60% x 15-12-9-6-3
Rest 4, 3, 2, 1 minutes

c. Weighted Dip
40% x 3 EMOM x 12

2-A-Day
5 rounds
800m run
30 sit-ups
30 squats
30 vertical leaps (2 hand touch to a target 10″ out of max reach)

Tuesday July 7, 2015

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

WOD:
Push Jerk 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. HS Hold
15 seconds EMOM x 10

LEVEL 3
a. Self led warm up

b. Squat Snatch 75% x 3 x 7 sets

c. HS Hold
20 seconds EMOM x 12

2-A-Day
5 rounds
6 BW Push Jerk
100m Run

Monday July 6, 2015

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

WOD:
42-30-18
Wall Balls 20/14
SDHP 75/55
Box jumps 20″
Push Press 75/55
Calorie Row

Strength:
LEVEL 1
a. Warm up with class

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

c. Do the WOD as 21-15-9

LEVEL 2
a. Self led warm up

b. Squat Cleans 75% x 3 x 5 sets

c. Strict Pull-ups
3 reps EMOM x 10

LEVEL 3
a. Self led warm up

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

c. Weighted strict pull-ups
20% x 3 EMOM x 12

2-A-Day
Do the WOD

Sunday July 5, 2015

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

WOD:
3 rounds
21 pull-ups
15 HSPU
9 Thrusters 135/95
*Kipping HSPU not permitted

Strength:
LEVEL 1
a. Warm up with the class

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

c. 3 rounds
11 pull-ups
8 HSPU or Strict DB press
5 Thrusters 95/65

LEVEL 2
a. Self led warm up

b. Back Squat 80% x 3 x 5 sets

c. Superset
Barbell Bicep Curls
Banded tricep press downs
15-15-15-15

LEVEL 3
a. Self led warm up

b. Back Squat 80% x 3 x 7 sets

c. Superset
Barbell bicep curls
Banded tricep press downs
15-15-15-15

d. Superset
Alternating DB bicep curls
DB tricep kick backs
15-15-15-15

2-A-Day
Same as WOD
*LEVEL 2 use 115/85 for thruster

Thursday July 2, 2015

WOD:
Weighted Dip
5-5-5-5-5

Strength
LEVEL 1
Same as the class

LEVEL 2
a. Self led warm up

b. Squat Snatch 57.5% x 9-7-5-3
Rest 3, 2, 1 minutes

c. Weighted Ring Dip
40% x 3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Squat Snatch 57.5% x 10-9-7-5-3
Rest 4, 3, 2, 1 minutes

c. Weighted Ring Dip
40% x 3 EMOM x 12

No 2-A-Day

Monday June 29, 2015

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

WOD:
3 rounds
400m run
21 thrusters 75/55-lb.

Strength:
LEVEL 1
a. Warm up with the class

b. OH squat 1-1-1-1-1 (RPE 9 on last set)

c. 3 rounds
400m run
21 thrusters 45/35-lb.

LEVEL 2/LEVEL 3
a. Self led warm up

b. OH squat – Build to a heavy single/max for the day

2-A-Day
Same as WOD

Sunday June 28, 2015

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

WOD:
Power Snatch 3-3-3-3-3-3-3

Strength
LEVEL 1
Do the class

LEVEL 2
a. Self led warm up

b. Squat Clean 57.5% x 9-7-5-3
Rest 3, 2, 1 minutes

c. HS walk
10′-25′ EMOM x 10

LEVEL 3
a. Self led warm up

b. Squat Clean 57.5% x 10-9-7-5-3
Rest 4, 3, 2, 1 minutes
*touch and go reps

c. HS walk
15′-50′ EMOM x 12

2-A-Day
3 rounds
10 power snatches 0.75 x BW
200m run