September 2016

September 30, 2016  by

Saturday October 1st

– Midday 3.0 from 9:30am-11:30am

Skills:
20 minutes build to
– 1RM Wtd Dip
10 minutes build to
– 1RM Wtd Chest to Bar Pull UP

WOD

1 Mile Run

*Pack
Wtd Dip
Wtd Pull Ups
1 Mile Run
*Pup
Dips – 10 x 1 rep
Strict or Strict Banded Pull Up – 10 x 1 rep
800m-1 Mile Run

STRENGTH

*If your attending #TCP then do not do the Strength today. TCP only.

L1: Class Warm-Up.
A. 6 sets of:
Push Press + Split Jerk
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+2 @ 7 RPE
*Set 3 x 2+1 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
*Set 5 x 1+1 @ 8 RPE
*Set 6 x 1+1 @ 9 RPE
Rest 2 minutes

B. 4 rounds of
5 Wtd Dips
5 Wtd Pull Ups
400m run
*Increase loads each round on the Dip and Pull Up

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Push Jerk
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 75%
*Sets 4-5 x 1 rep @ 80%

B. Every 90s x 5 sets
10 Push Ups
5 Thrustes (95/65)

C. 3 sets of:
Russian Swing x 15 (1.5/1pd)
Rest 30 seconds
GH Raises x 6-8 (Banded)
Rest 30 seconds
KB Rows x 10/Arm (1.5/1pd)
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Push Jerk
*Set 1 x 3 reps @ 70%
*Set 2 x 3 reps @ 75%
*Sets 3-4 x 2 reps @ 80%
*Sets 5-6 x 1 rep @ 85%

B. Every 90s x 5 sets
10 Righ Push Ups
5 Thrustes (135/95)

C. 4 sets of:
Russian Swing x 15 (2/1.5pd)
Rest 30 seconds
GH Raises x 6-8 reps
Rest 30 seconds
KB Rows x 10/Arm (2/1.5pd)
Rest 90 seconds

2-A-DAY

Rest Day

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September 29, 2016  by

Friday September 30th

– Midday 3.0 from 10:30am-12:30pm

WOD

Back Squat
1-1-1-1-1

A. 2 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 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 3 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

CashOut:
30 Sit Ups
200m
30 Wall Balls (20/14)

STRENGTH
*Perform session in order of A,B,2-A-DAY,C

L1: Do the Class.

L2: Self led Warm-Up.
B. EMOM x 8 minutes
Hang Sq. Clean x 2 reps
*Sets 1-4 @ 70%
*Sets 5-8 @ 75%

B. 4 sets of:
Clean Pull x 2 @ 70% of 1RM
Hang Clean Pull (ATK) x 2
Rest 2 minutes

C. 3 sets of:
15 DB Floor Press (Tough)
Rest 30 seconds
15 DB Roll Back Extensions (Tough)
Rest 30 seconds
Wtd Plank Hold x 45 seconds
Rest 90 seconds

L3: Self led Warm-Up.
B. EMOM x 8 minutes
Hang Sq. Clean x 2 reps
*Sets 1-4 @ 75%
*Sets 5-8 @ 80%

B. 4 sets of:
Clean Pull x 1 @ 75% of 1RM
Hang Clean Pull (ATK) x 2
Hang Clean Pull (BTK) x 3
Rest 2 minutes

C. 3 sets of:
20 DB Floor Press (Heavy)
Rest 30 seconds
20 DB Roll Back Extensions (Tough)
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

 2-A-DAY

L2:
Part “A” AMRAP in 5 minutes
50 Calorie Row
40 Dbl-Unders
MAX L-Sit DB Press

— Rest 2 minutes —

Part “B” AMRAP in 5 minutes
L-Sit DB Press x reps from “A”
40 Dbl-Unders
MAX Cal row

— Rest 2 minutes —

Part “C” For time:
50 Calorie Row
40 Dbl-Unders
L-Sit DB Press x reps from “A”

L3:
Part “A” AMRAP in 5 minutes
60 Calorie Row
50 Dbl-Unders
MAX Strict HSPU

— Rest 2 minutes —

Part “B” AMRAP in 5 minutes
Strict HSPU x reps from “A”
50 Dbl-Unders
MAX Cal row

— Rest 2 minutes —

Part “C” For time:
60 Calorie Row
50 Dbl-Unders
Strict HSPU x reps from “A”

 

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September 28, 2016  by

Thursday September 29th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes of:
1 Deadlift (405/250)
10 TTB
15 Bar Facing Burpees

*Pack
1 Deadlift (225-315/195-225)
10 TTB
15 Bar Facing Burpees
*Pup
AMRAP in 15 minutes of:
3 Deadlifts (155-185/105-125)
10 Knee Tucks
12 Bar Facing Burpees

STRENGTH
* If you are following the #TCP Gymnastics, please do your homework in Part “C2” prior to the 2-A-DAY. If you are NOT doing TCP stick to Part “C1”
* Try to Partner up from now in Classes to share Bars,Racks other Equipment.

L1: Class Warm-Up
A. 6 sets of:
Front Squat
*Set 1 x 4 @ 6 RPE
*Set 2 x 4 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 2 @ 8 RPE
*Set 5 x 1 @ 8 RPE
*Set 6 x 1 @ 9 RPE
Rest 2 minutes

B. 3 rounds for time:
1 Deadlift (225/185)
10 TTB
15 Burpees Over the Bar

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Front Squat
*Set 1 x 6 reps @ 65%
*Sets 2-3 x 4 reps @ 70%
*Sets 4-5 x 2 reps @ 75%

B. EMOM x 8 minutes
Hang Sq. Snatch x 2 reps
*Sets 1-4 @ 70%
*Sets 5-8 @ 75%

C1. 3 sets of: (Non TCP Athletes)
Goblet Split Squat x 10 reps/Leg
Rest 30 seconds
Ab Roll Outs x 15 reps
Rest 90 seconds
*Front Foot elevated off 2 x 45lb plates

C2. TCP Gymnastics Homework.

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Front Squat
*Sets 1-2 x 6 reps @ 70%
*Sets 3-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%

B. EMOM x 8 minutes
Hang Sq. Snatch x 2 reps
*Sets 1-4 @ 75%
*Sets 5-8 @ 80%

C1. 4 sets of (Non TCP Athletes)
Goblet Split Squat x 10 reps/Leg
Rest 30 seconds
Ab Roll Outs x 15 reps
Rest 90 seconds
*Front Foot elevated off 2 x 45lb plates

C2. TCP Gymnastics Homework.

2-A-DAY

L2:
AMRAP in 15 minutes
1 Squat Clean Thruster (165/115)
10 TTB
15 Burpees Over the Bar

L3:
AMARAP in 15 minutes of:
1 Squat Clean Thruster (185/125)
10 GHD Sit Ups
15 Burpees Over the Bar

 

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September 26, 2016  by

Tuesday September 27th

– No Midday 3.0
– Gymnastics with Sam from 6:45pm-7:30pm

WOD

5 rounds for time:
15 CTB Pull Ups
30 Alt Pistols

*Pack
4 rounds of:
10 CTB Pull Ups
20 Alt Pistols or Progressions
*Pup
4 rounds of:
10 Banded Pull Ups or Ring Rows
12 Alt Pistols to a Box

CashOut:
250-350m row
2 minute Couch Stretch/Side
1 minute Lat Stretch/Side
1 minute Quad Smash/Side

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
OH Squat
*Set 1 x 4 @ 6 RPE
*Set 2 x 4 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 2 @ 8 RPE
*Set 5 x 1 @ 8 RPE
*Set 6 x 1 @ 9 RPE
Rest 2 minutes

B. 4 rounds of:
10 CTB Pull Ups
20 Goblet Squats (1.5/1pd)

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets of:
Snatch Balance x 2 reps
OH Squat x 2 reps
*Sets 1-3 @ 65% of 1RM OHSq
*Sets 4-6 @ 70%

B. 4 sets of:
Snatch Pull x 1 @ 70% of 1RM
Hang Snatch Pull (ATK) x 2
Hang Snatch Pull (BTK) x 3
Rest 2 minutes

C. 3 sets of:
Goblet Squats x 10 (2/1.5pd)
Rest 30 seconds
Wtd Pull Ups x 3-5 reps (Tough)
Rest 30 seconds
HS Hold x 30-45 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets of:
Snatch Balance x 2 reps
OH Squat x 4 reps
*Sets 1-3 @ 70% of 1RM OHSq
*Sets 4-6 @ 75%

B. 4 sets of:
Snatch Pull x 1 @ 75% of 1RM
Hang Snatch Pull (ATK) x 2
Hang Snatch Pull (BTK) x 3
Rest 2 minutes

C. 3 sets of:
KB Front Squats x 10 (1.5/1pd-H)
Rest 30 seconds
Wtd Pull Ups x 5 reps (Tough)
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 90 seconds

2-A-DAY

For time:
30.20.10
Calorie Row
Burpees
TTB

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September 25, 2016  by

Monday September 26th

– Midday 3.0 from 10:30am-12:30pm

Gymnastics Skill:

EMOM x 10 minutes
Min 1: 5-10 Strict Ring Dips
Min 2: 10-20 Hollow Rocks

WOD

For time:
100.80.60.40.20
Dbl-Unders
50.40.30.20.10
Alt Stationary Lunges

*Pack
80.60.40.20.10
Dbl-Unders
30.25.20.15.10
Alt Stationary Lunges
*Pup
200.150.100.50.25 or 50.40.30.20.10
Single Skips 0r Dbl-Unders
25.20.15.10.5
Alt Stationary Lunges

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Front Squat + P.Press + Push Jerk
*Build to a Heavy Set for the Day.
*Starting at 70% of 1RM P.Press

B. EMOM x 8 minutes
Min 1: 6 Hang Power Snatch
Min 2: 15 Wall Balls (20/14)
*65% of 1RM H.P.S

C. Complete
75 Banded Good Mornings
50 Banded Pull Aparts
25 Banded Tricep Push Downs

L3: Self led Warm-up.
A. Every 2 minutes x 6 sets
Front Squat + P.Press + Push Jerk
*Build to a Heavy Set for the Day.
*Starting at 75% of 1RM P.Press

B. EMOM x 10 minutes
Min 1: 6 Hang Power Snatch
Min 2: 15 Wall Balls (30/20)
*70% of 1RM H.P.S

C. Complete
100 Banded Good Mornings
75 Banded Pull Aparts
50 Banded Tricep Push Downs

2-A-DAY

L2:
5 rounds for time:
10 CTB Pull Ups
60 Dbl-Unders

L3:
5 rounds for time:
15 CTB Pull Ups
80 Dbl-Unders

 

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September 23, 2016  by

Saturday September 24th

– Midday 3.0 from 9:30am-11:30
– #TCP will be from 11:30am-1:00pm

WOD

For total reps:
1 Min AMRAP of Deadlift (225/155)
1 Min AMRAP of HSPU
45 seconds AMRAP of Deadlift
45 seconds AMRAP of HSPU
30 seconds AMRAP of Deadlift
30 seconds AMRAP of HSPU
*There is no Rest between exercises

*Pack
Deadlift (185-205/125-145)
HSPU or DB Press
*Pup
Deadlift (135-185/95-115)
Box HSPU or DB Press

STRENGTH
*If you are attending TCP then you will not train prior to class.

L1: Class Warm-Up.
A. 6 sets of:
Push Jerk + Split Jerk
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+2 @ 7 RPE
*Set 3 x 2+1 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
*Set 5 x 1+1 @ 8 RPE
*Set 6 x 1+1 @ 9 RPE
Rest 2 minutes

B. 3 rounds for time:
10 Deadlifts (185/125)
10 DB Shoulder Press (45/30)

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 75%
*Sets 4-5 x 1 rep @ 80%

B. Every 90 seconds x 4 sets
10 Push Press (95/65)
5 Burpees Over the Bar

C. 4 sets of
DB Floor Press x 8 reps
Rest 30 seconds
Rope Pull Ups x 4 reps (C.O.B)
Rest 30 seconds
Wtd Sit Up x 10 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 70%
*Set 2 x 3 reps @ 75%
*Sets 3-4 x 2 reps @ 80%
*Sets 5-6 x 1 rep @ 85%

B. Every 90 seconds x 5 sets
10 Push Press (115/85)
5 Burpees Over the Bar

C. 4 sets of
DB Floor Press x 8 reps
Rest 30 seconds
Rope Pull Ups x 4 reps (C.O.B)
Rest 30 seconds
GHD Sit Ups x 10 reps
Rest 90 seconds

2-A-DAY

Rest Day

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September 22, 2016  by

Friday September 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time
400m run
3 Rope Climbs
*Each round perform one of the 3 climbs
as a “Legless” rope climb.

*Pack
5 rounds
400m run
2 Rope Climbs
*Pup
5 rounds
200m run
1 Rope Climb or 3 Stand to Lowers

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean Pull x 2
Hang Sq. Clean x 1
Sq Clean x 1
*70% of 1RM Hang Clean

B. EMOM x 10 minutes
Min 1: 6 Hang Power Cleans
Min 2: 50 Dbl-Unders
*65% of 1RM H.P.C

C. 4 sets of:
Goblet Split Squat x 10 reps/Leg
Rest 30 seconds
Single Leg RDL x 6-8 reps/Leg
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean Pull x 2
Hang Sq. Clean x 1
Sq Clean x 1
*75% of 1RM Hang Clean

B. EMOM x 10 minutes
Min 1: 6 Hang Power Cleans
Min 2: 60 Dbl-Unders
*70% of 1RM H.P.C

C. 4 sets of:
Goblet Split Squat x 10 reps/Leg
Rest 30 seconds
Single Leg RDL x 6-8 reps/Leg
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

2-A-DAY

L2:
For time:
15.12.9.6.3
Thrusters (95/65)
Pull Up

L3:
For time
45 Thrusters (95/65)
45 Pull Ups

 

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September 21, 2016  by

Thursday September 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

“FreeStyle” Fran
45 Thrusters (95/65)
45 Pull Ups

*Partition as needed to complete 45 reps of each
exercise as quickly as possible.

*Pack – Thrusters (75-95/55-65)
*Pup – Scale load as needed

CashOut:
50 Sit Ups
*Every 10 reps hold a 10s Hollow Hold.

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Back Squat
*Set 1 x 4 @ 6 RPE
*Set 2 x 4 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 2 @ 8 RPE
*Set 5 x 1 @ 8 RPE
*Set 6 x 1 @ 9 RPE
Rest 2 minutes

B. “Fran”
21.15.9
Thrusters (95/65)
Pull Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 6 reps @ 70%
*Sets 2-3 x 4 reps @ 75%
*Sets 4-5 x 2 reps @ 80%

B. Every 2 minutes x 5 sets
Snatch Pull x 2 +
Hang Sq. Snatch + Sq Snatch
*70% of 1RM Hang Snatch

C. 3 sets of
Bent-Over DB Rows x 12 reps
Rest 30 seconds
Banded Good Mornings x 15
Rest 30 seconds
Ring Support x 15-20 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 75%
*Sets 3-4 x 4 reps @ 80%
*Sets 5-6 x 2 reps @ 85%

B. Every 2 minutes x 5 sets
Snatch Pull x 2 +
Hang Sq. Snatch + Sq Snatch
*75% of 1RM Hang Snatch

C. 4 sets of:
Bent-Over DB Rows x 15 reps
Rest 30 seconds
GH Raises x 6-8 reps
Rest 30 seconds
Ring Support x 20-30 seconds
Rest 90 seconds

2-A-DAY

L2:
4 rounds for time
2 Rope Climbs
400m run

L3:
5 rounds for time
2 Legless Rope Climbs
400m run
*Start seated with Rogue Ropes

 

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