November 2015

November 30, 2015  by

Tuesday Dec 1st

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

WOD

For time:
12.9.6
Sq. Cleans (225/155)
Muscle Ups

*Pack
12.9.6
Sq. Cleans (135-165/95-115)
9.6.3
Muscle Ups
or
12.9.6
Sq.Cleans
CTB Pull Ups
*Pup
12.9.6
Power Cleans (95-135/65-95)
Banded Pull Ups or Ring Rows

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
(P.Clean x 2 + P.Press) x 2
@ 75% of P.Press
B. 3 sets
Snatch Deadlift x 3 reps
Rest 2 minutes
*Set 1 @ 95%
*Sets 1-3 @ 100%
* Each rep is a 5 seconds descent back to the floor.
C. 3 sets
5(R) Turkish Get Up (1.5/1pd)
5(L) Turkish Get Up (1.5/1pd)
L-Sit x 10-20 seconds
Rest 90 seconds

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
(P.Clean x 2 + P.Press) x 2
@ 80% of P.Press
B. 3 sets
Snatch Deadlift x 3 reps
Rest 2 minutes
*Set 1 @ 100%
*Sets 1-3 @ 105%
* Each rep is a 5 seconds descent back to the floor.
C. 3 sets
5(R) Turkish Get Up (1.5/1pd)
5(L) Turkish Get Up (1.5/1pd)
L-Sit x 20-30 seconds
Rest 90 seconds

2-A-DAY

For time:
12.9.6
Sq. Cleans (225/155)
Muscle Ups

L2:
12.9.6
Sq.Cleans (185/135)
CTB Pull Ups

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November 29, 2015  by

Monday Nov 30th

There is No Midday 3.0

WOD

AMARAP in 10 minutes of:
20 Box Jumps (20″)
10 Strict HSPU

*Pack
20 Box Jumps
5 Strict HSPU
5 Push Ups
or
20 Box Jumps
10 BB or DB Press
*Pup
20 Box Jumps
10 BB or DB Press

Strength

L1: Class Warm-up.
A. 5 sets of:
Front Squat
Set 1 x 6 @ 7 RPE
Set 2 x 4 @ 7 RPE
Set 3 x 4 @ 8 RPE
Set 4 x 2 @ 9 RPE
Set 5 x 2 @ 9 RPE
B. AMRAP in 8 minutes
10 Box Jump (24/20″)
10 DB Press

L2: Self led Warm-up.
A. 4 sets of:
BTN Split Jerk
Rest 2 minutes
*Sets 1 @ 70% x 3 reps
*Sets 2-4 @ 75% x 2 reps
B. EMOM x 6 minutes
Snatch Balance x 2 + OH Sq.
* 70% of 1RM Snatch
C. 3 sets of
DB Hollow Hold x 30 seconds
ISO Plank Row x 15s/side
Rest 1 minute

L3: Self led Warm-up.
A. 5 sets of:
BTN Split Jerk
Rest 2 minutes
*Sets 1 @ 75% x 3 reps
*Sets 2-5 @ 80% x 2 reps
B. EMOM x 6 minutes
Snatch Balance x 2 + OH Sq.
* 75% of 1RM Snatch
C. 3 sets of
DB Hollow Hold x 30 seconds
ISO Plank Row x 15s/side
Rest 1 minute

2-A-DAY

AMRAP in 10 minutes
20 Box Jump (24/20″)
10 S.HSPU
60 Dbl-Unders

L2:
20 Box Jump (24/20″)
10 DB Press (45/30)
60 Dbl-Unders

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November 27, 2015  by

Saturday Nov 28th

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

WOD

Deadlift
1-10-1-20-1-30

*Add up your total weight lifted from all the sets.
*If you miss a lift you take a 0 and move onto the next set.
*Handed must stay on the bar for all reps.

*Pack
Same as Rx
*Pup
5-10-5-10-5-10

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 P.Clean + Push Jerk
*Sets 1-2 @ 70% of PC
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
C. 3 sets
Snatch DL (BTK) + Snatch Pull
Rest 2 minutes
*Set 1 @ 90% 2+2
*Sets 2-3 @ 95% 2+2

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 P.Clean + 2 Push Jerk
*Sets 1-2 @ 70% of PC
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
C. 3 sets
Snatch DL (BTK) + Snatch Pull
Rest 2 minutes
*Set 1 @ 95% 2+2
*Sets 2-3 @ 100% 2+2

2-A-DAY

#CDP

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November 26, 2015  by

Friday Nov 27th

There is No Midday 3.0

WOD

4 sets of:
500m row
50 Dbl Unders
400m run
Rest 2 minutes

*Pack
Same as Rx
*Pup
3 sets
500m row
30 Dbl Unders or 60 Skips
400m run

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Snatch
Set 1 x 3 @ 6 RPE
Set 2 x 3 @ 7 RPE
Set 3 x 3 @ 8 RPE
Set 4 x 3 @ 8 RPE
Set 5 x 3 @ 9 RPE
B. 3 sets
400m run
50 Dbl-Unders
Rest 90 seconds

L2: Self led Warm-up.
A. Every 2 mins x 4 sets of:
Front Squat x 3 @ 80%
B. EMOM x 5 min
Front Squat x 1 @ 85%
C. Every 2 mins x 5 sets
Split Jerk
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
D. 3 sets of
30 Banded Tricep Push Downs
15 DB Hammer Curls
12 DB Lateral Raises
9 Strict Dips
Rest 1 minute

L3: Self led Warm-up.
A. Every 2 mins x 4 sets of:
Front Squat x 3 @ 85%
B. EMOM x 5 min
Front Squat x 1 @ 90%
C. Every 2 mins x 5 sets
Split Jerk
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
D. 3 sets of
30 Banded Tricep Push Downs
15 DB Hammer Curls
12 DB Lateral Raises
9 Strict Dips
Rest 1 minute

2-A-DAY

For time:
20 Alt DB Snatch (55/35)
20 Burpees

L2&L3

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November 25, 2015  by

Thursday Nov 26th

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

WOD

Back Squat
1-10-1-20-1-30

*Add up your total weight lifted from all the sets.
*If you miss a lift you take a 0 and move onto the next set.

*Pack
Same as Rx
*Pup
5-10-5-10-5-10

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 Power Snatch + OH Squat
*Sets 1-2 @ 70% of PS
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
C. 3 sets
Clean DL (BTK) + Clean Pull
Rest 2 minutes
*Set 1 @ 90% 2+2
*Sets 2-3 @ 95% 2+2
D. Tabata Midline
Med Ball V-Ups (12/8) x 4 sets
Rest 1 minute
Hollow Hold x 4 sets
Rest 1 minute
TTB x 4 sets

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch
*Set 1 @ 75% x 3
*Sets 2-5 @ 80% x 2
*NOT TnG reps.
B. EMOM x 6 minutes of:
2 Power Snatch + 2 OH Squat
*Sets 1-2 @ 70% of PS
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
C. 3 sets
Clean DL (BTK) + Clean Pull
Rest 2 minutes
*Set 1 @ 95% 2+2
*Sets 2-3 @ 100% 2+2
D. Tabata Midline
Med Ball V-Ups (12/8) x 4 sets
Rest 1 minute
Hollow Hold x 4 sets
Rest 1 minute
TTB x 4 sets

2-A-DAY

4 sets of:
1000m row
Rest 3 minutes b/t

L2&L3

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November 23, 2015  by

Tuesday Nov 24th

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

WOD
4 sets of:
1000m row
Rest 4 minutes

*Pack
Same as Rx
*Pup
500m row x 2 sets
1000m row x 2 sets

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Snatch
Set 1 x 3 @ 6 RPE
Set 2 x 3 @ 7 RPE
Set 3 x 3 @ 8 RPE
Set 4 x 3 @ 8 RPE
Set 5 x 3 @ 9 RPE
B. 3 sets
500m row
Rest 3 minutes

L2: Self led Warm-up.
A. 3 sets of:
Back Squat x 10 @ 65%
Rest 3 minutes
B. 4 sets
Clean Pull x 3 @ 90%
Right into…
Single Leg Drive x 6 reps/Leg
Rest 2 minutes
C. Complete
100 Hollow Rocks
*25 reps, Perform a 30 second HS Hold

L3: Self led Warm-up.
A. 3 sets of:
Back Squat x 10 @ 70%
Rest 3 minutes
B. 5 sets
Clean Pull x 3 @ 95%
Right into…
Single Leg Drive x 6 reps/Leg
Rest 2 minutes
C. Complete
100 Hollow Rocks
*25 reps, Perform a 30 second HS Hold

2-A-DAY

10 rounds for time:
1 Legless R.C (Rogue Ropes, Seated)
10 Burpees
30 Dbl-Unders

L2:
10 rounds for time:
5 Rope Pull Ups
10 Burpees
30 Dbl-Unders

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November 22, 2015  by

Monday Nov 23rd

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

WOD
Push Press
1-1-1-1-1

A. 2 sets of:
Push Press x 5 reps @ 40-50%
B. 2 sets of:
Push Press x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 1 @ 70%
Set 2 x 1 @ 75%
Set 3 x 1 @ 80%
Set 4 x 1 @ 85%
Set 5 x 1 @ 90% +
* Pack – 5 sets x 1 @ 60-85%+
* Pups – 5 sets x 3-5 reps @ 50-60 % Effort
C. 1 set of:
Max Reps @ 75% of 1RM for the day.

Cash Out:
3 sets
30 Dbl-Unders
20 Banded Pull-Aparts
10 Ring Rows
Rest 30 seconds

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
2 P.Clean + P.Press @75% of P.C
B. EMOM x 10 minutes of:
Min 1: 5 Dips + 5 Kipping Dips
Min 2: 10 Box Jump Overs (30/24″)
C. Every 2 mins x 4 sets
Snatch Pulls
*Sets 1-2 @ 90% x 3 reps
*Sets 3-4 @ 95% x 2 reps
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
2 P.Clean + P.Press @80% of P.C
B. EMOM x 10 minutes of:
Min 1: 5/3 Muscle Ups
Min 2: 10 Box Jump Overs (30/24″)
C. Every 2 mins x 5 sets
Snatch Pulls
*Sets 1-3 @ 95% x 3 reps
*Sets 4-5 @ 100% x 2 reps
Rest 2 minutes

2-A-DAY

For time:
50 Strict HSPU
20 TTB
50 KB Swings (1.5/1pd)
20 TTB
50 Wall Balls (30/20)
20 TTB

L2:
30 Strict HSPU or 50 DB Press
20 TTB
50 KB Swings (1.5/1pd)
20 TTB
50 Wall Balls (20/14)
20 TTB

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November 21, 2015  by

Sunday Nov 22nd

There is Midday 3.0 from 10:30am-2:00pm

WOD

4 sets of:
400m run
25 Wall Balls (20/14)
20 KB Swings (1.5/1pd)
15 Burpees
Rest 2 minutes

*Pack
Same as Rx
*Pup
400m run
20 Wall Balls (Scale as needed)
15 KB Swings (Scale as needed)
10 Burpees

Cash Out:
3 sets
60 second Plank
30 Hollow Rocks
Rest 1 minute

Strength

L1: Class Warm-up.
A. 5 sets of:
Back Squat
Set 1 x 6 @ 7 RPE
Set 2 x 4 @ 7 RPE
Set 3 x 4 @ 8 RPE
Set 4 x 2 @ 9 RPE
Set 5 x 2 @ 9 RPE
B. 3 sets
400m run
15 Wall Balls (20/14)
10 Burpees
15 KB Swings (1.5/1pd)
Rest 1 minute

L2: Self led Warm-up.
A. 4 sets of:
BTN Split Jerk
Rest 2 minutes
*Sets 1-2 @ 70% x 3 reps
*Sets 3-4 @ 75% x 2 reps
B. 4 sets @ 70% of Snatch
Snatch Push Press x 1
Snatch Balance x 2
OH Squat x 3
Rest 2 minutes
C. Complete
200m FWD Sled Walk
200m KB Front Rack (1.5/1pd)
200m BWD Sled Walk
*135/90 Sled

L3: Self led Warm-up.
A. 5 sets of:
BTN Split Jerk
Rest 2 minutes
*Sets 1-3 @ 75% x 3 reps
*Sets 4-5 @ 80% x 2 reps
B. 5 sets @ 75% of Snatch
Snatch Push Press x 1
Snatch Balance x 2
OH Squat x 3
Rest 2 minutes
C. Complete
200m FWD Sled Walk
200m KB Front Rack (1.5/1pd)
200m BWD Sled Walk
*135/90 Sled

2-A-DAY

For time:
9-15-21-15-9
CTB Pull Ups
Calorie Row

L2&L3

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