June 2017

June 30, 2017  by

Saturday July 1st

– Midday 3.0 from 9:30am-11:30am
– Reminder the GYM will be Closed Sunday & Monday for Canada Day long weekend.

WOD

AMRAP in 12 minutes of:
9 Deadlifts (165/115)
6 Burpees
3 Power Cleans

*Pack
AMRAP in 12 minutes of:
9 Deadlifts (135/95)
6 Burpees
3 Power Cleans
*Pup
AMRAP in 12 minutes of:
9 Deadlifts (95-115/55-75)
6 Burpees
3 Power Cleans

STRENGTH

*Today is the last day of this block. We will De-load until July 10th.

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Wtd Dip x 5 reps
*Build to a 5RM for the day.

B. EMOM x 20 minutes
Min 1: 10 DB Thrusters (45/30)
Min 2: 60 Dbl-Unders
Min 3: 5 Man-Makers (45/30)
Min 4: 12/10 Cal Row

C. Complete:
200m BWD Sled Walk (135/90)
200m KB Front Rack Carry (1.5/1pd-Hand)
200m BWD Sled Walk

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ 70%
*Sets 3-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%

B. EMOM x 24 minutes
Min 1: 3 Clean & Jerk (225/155)
Min 2: 200m run
Min 3: 5 Muscle Ups
Min 4: 200m run

C. Complete:
200m BWD Sled Walk (135/90)
200m KB Front Rack Carry (1.5/1pd-Hand)
200m BWD Sled Walk


2-A-DAY

Rest Day

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June 29, 2017  by

Friday June 30th

– Midday 3.0 from 10:30am-12:30pm
* Reminder the Gym with be CLOSED Sunday & Monday (July 2nd-3rd)

WOD

AMRAP in 20 minutes
10 L-Pull Ups
10 Strict HSPU
20 Hip Extensions

*Pack
AMRAP in 20 minutes
10 Strict Pull Ups
5 Strict HSPU or 10 DB Press
20 Hip Extensions
*Pup
AMRAP in 15 minutes
10 Banded Strict Pull Ups
10 DB Press
15 Hip Extensions

STRENGTH

*Saturday will be the last day of this block. We will De-load until July 10th.

Level 1: Class Warm-0Up.

A. Every 2 minutes x 6 sets
Split Jerk x 3 reps
*Sets 1-2 @ 6 RPE
*Sets 3-4 @ 7 RPE
*Sets 5-6 @ 8 RPE

B. AMARP in 10 minutes
10 Strict Pull Ups
10 DB Push Press (45/30)
20 KB Swings (1.5/1pd)

Level 2: Self led Warm-Up.

A1. Every 3 minutes x 3 sets
Front Squats x 5 reps @ 70%
A2. Every 3 minutes x 3 sets
Front Squats x 10 reps @ 50%

B. EMOM x 12 minutes
Min 1: Russian KB Swings x 15 reps (2/1.5pd)
Min 2: P-Bar Dips x 8-10 reps
Min 3: GHD Sit Ups x 10-12 reps (Half or Full)

C. 3 sets of:
Lateral DB Step Ups x 8-10 reps/Leg (Tough)
Rest 30 seconds
Incline DB Rows x 15 reps (Mod)
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat Cluster
*Sets 1-2 x 3.3 reps @ 75%
*Sets 3-4 x 2.2 reps @ 80%
*Sets 5-6 x 1.1 reps @ 85%

B1. Every 2 minutes x 3 sets
Shoulder Press x 10 reps @ 50-55% of 1RM
B2. Every 2 minutes x 3 sets
Push Press x 10 reps @ 50-55% of 1RM
B3. Every 2 minutes x 3 sets
Push Jerk x 10 reps @ 50-55% of 1RM

C. 3 sets of:
Powell Raises x 15 reps/Arm (Light)
Rest 30 seconds
Banded Hip Thrusts x 25 reps
Rest 30 seconds
KB Front Rack + OH Carry x 50m/Side
Rest 90 seconds

2-A-DAY

Level 2:

For time; In Pairs
1 Mile Run
100 Wall Balls (20/14)
100 TTB
100 Cal Row
100 Push Press (95/65)
100 Wall Balls
1 Mile Run
*Mile runs are broken into sets of 200m

Level 3:

3 rounds for time:
15 Cal Row
12 Power Snatch (95/65)
9 Burpees

 

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June 28, 2017  by

Thursday June 29th

– Midday 3.0 from 10:30am-12:30pm

WOD

A. 2 sets of:
Front Squat x 5 reps @ 50-60%
B. 2 sets of:
Front Squat x 3 reps @ 60-70%
C. Front Squat
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% +
*Build to a Heavy Single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Front Squat x 3-5 reps
*Build to weight where you can focus
on good technique and feel comfortable with.

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 3 sets
Shoulder Press x 6 reps @ 60% of 1RM
A2. Every 2 minutes x 3 sets
Push Press x 4 reps @ 70% of 1RM
A3. Every 2 minutes x 3 sets
Push Jerk x 2 reps @ 80% of 1RM
*Take the bar from the floor*

B. EMOM x 10 minutes
3 Power Clean + 3 Front Sq + 3 Push Jerk
*135-165/95-115

C. 3 sets of:
DB Tate Press x 20 reps (Light)
Rest 30 seconds
Bent-Over Barbell Rows x 15 reps (Mod)
Rest 30 seconds
Hollow Rocks x 30 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 6 minutes (Light-Mod)
3 High Hang Muscle Snatch
3 Snatch Balance

B. Every 2 minutes x 6 sets
High Hang Snatch + Hang Snatch + Snatch
*Sets 1-2 x 3+2+1 @ 60%
*Sets 3-4 x 2+2+2 @ 65%
*Sets 5-6 x 1+2+3 @ 70%

C. 3 sets of:
Snatch Pendlay Rows x 10 reps @ 50-55%
Rest 30 seconds
Dbl KB Swings x 10 reps (1.5/1pd-Hand)
Rest 30 seconds
Turkish Sit Ups x 6-8 reps/Arm
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
15 Cal Row
12 Power Snatch (95/65)
9 Burpees

Level 3:

For time; In Pairs
2000m row
100 Wall Balls (30/20)
100 GHD Sit Ups
100 Assault Bike Cals
100 Strict HSPU
100 Wall Balls
2000m row

 

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June 27, 2017  by

Wednesday June 28th

– No Midday 3.0

WOD

Rest Day

or

AMRAP in 7 minutes; In Pairs
6 Alt DB Snatch (55/35)
7 Box Jumps (24/20″)
8 TTB

– Rest 2 minutes –

AMRAP in 7 minutes; In Pairs
30 Dbl-Unders
15 KB Swings (1.5/1pd)
10 Goblet Squats (1.5/1pd)

*Athlete “A” performs 6 DB Snatch then “B” performs 6 DB Snatch then back to athlete “A” for 7 Box Jumps
then “B” then athlete “A” completes 8 TTB then “B” back and forth for 7 minutes.
*Keep the same format for the seconds 7 min AMRAP.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

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June 26, 2017  by

Tuesday June 27th

– No Midday 3.0

WOD

AMRAP in 30 minutes
800m run
10 Deadlifts (315/225)
800m run
50 Sit Ups

*Pack
AMRAP in 30 minutes
800m run
10 Deadlifts (225-275/155-190)
800m run
50 Sit Ups
*Pup
AMRAP in 30 minutes
400m run
10 Deadlifts (135-185/95-125)
400m run
30 Sit Ups

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Clean & Jerk
*Sets 1-2 x 3+1 @ 65%
*Sets 3-4 x 2+2 @ 70%
*Sets 5-6 x 1+3 @ 75%

B. EMOM x 10 minutes
Min 1: 10 Front Squats (155/110)
Min 2: 5-10 HSPU

C. 3 sets of:
TGU x 5 reps/Side
Rest 30 seconds
Incline DB Press + Tate Press x 10 reps
Rest 30 seconds
Hanging L-Hold x Max Effort
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 12 minutes
Min 1: Bar Muscle Ups x 3-5 reps
Min 2: GHD Sit Ups x 15-20 reps
Min 3: Deficit HSPU x 3-5 reps (Tough)

B. Every 2 minutes x 6 sets
High Hang Snatch+ Hang Snatch + Snatch
*Sets 1-2 x 3+2+1 @ 60%
*Sets 3-4 x 2+2+2 @ 65%
*Sets 5-6 x 1+2+3 @ 70%

C. 3 sets of:
Hang Snatch Pull x 7 reps @ 65-70%
Rest 30 seconds
KB Front Rack Reverse Lunge x 20 Alt reps
Rest 30 seconds
KB Overhead Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds for time:
8 Alt DB Snatch (70/50)
12 Burpee Box Jump Overs (24/20″)

Level 3:

5 rounds for time:
60 Dbl-Unders
20 Alt DB Snatch (50/35)
10 Burpees

 

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June 25, 2017  by

Monday June 26th

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
15 Cal Row
12 Power Snatch (95/65)
9 Burpees

*Pack
3 rounds for time:
15 Cal Row
12 Power Snatch (75/55)
9 Burpees
*Pup
3 rounds for time:
12 Cal Row
9 Power Snatch (65/45)
6 Burpees

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
DB Bench Press x 4 reps
*Sets 1-3 x @ 7RPE
*Sets 4-6 x @ 8RPE

B. 3 rounds for time:
200m run
12 Alt DB Snatch (50/35)
9 Burpees

Level 2: Self led Warm-Up.

A. EMOM x 8 minutes
Min 1: Muscle Snatch x 6 reps (75/55)
Min 2: Barbell Jump Squats x 6 (75/55)

B. Every 2 minutes x 6 sets
High Hang Snatch+ Hang Snatch + Snatch
*Sets 1-2 x 3+2+1 @ 60%
*Sets 3-4 x 2+2+2 @ 65%
*Sets 5-6 x 1+2+3 @ 70%

C. 3 sets of:
Seated Arnold Press x 10 reps (Tough)
Rest 30 seconds
Single Leg RDL x 10 reps/Leg (Mod)
Rest 30 seconds
3 Strict TTB +5 Kipping TTB + 3 Strict TTB
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 3 minutes x 6 sets
3 sec Pause Front Squats
*Sets 1-2 x 2 reps @ 75-80% of 1RM
*Sets 3-6 x 1 rep @ 80-85%%

B1. EMOM x 5 minutes
3 Power Clean @ 65%
B2. EMOM x 5 minutes
Power Clean + Clean @ 70%
B3. EMOM x 5 minutes
Clean @ 75%

C. 3 sets of:
Lateral DB Step Ups x 8-10 reps/Leg (Tough)
Rest 30 seconds
Incline DB Rows x 15 reps (Mod)
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2 & Level 3

For time:
800m run
40 Wall Balls (20/14)
10 CTB Pull Ups
600m run
30 Wall Balls
15 CTB Pull Ups
400m run
20 Wall Balls
20 CTB Pull Ups
200m run
10 Wall Balls
25 CTB Pull Ups

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June 23, 2017  by

Saturday June 24th

– Midday 3.0 from 9:30am-11:30am

WOD

5 rounds for time:
25 Wall Balls (20/14)
30 Pull Ups
TC: 20 minutes

*Pack
4 rounds of:
25 Wall Balls (20/14)
20 Pull Ups
*Pup
3 rounds of:
20 Wall Balls (Scale as needed)
20 Banded Pull Ups

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Wtd Dip x 3 reps
*Build to a 3RM for the day.

B. EMOM x 20 minutes
Min 1: 20 Goblet Squats (2/1.5pd)
Min 2: 5 Burpee Pull Ups + 20 Dbl-Unders
Min 3: 15 KB Swings (2/1.5pd)
Min 4: 5 BBJO (24/20″) + 20 Dbl-Unders

C. Complete:
600m Sled Walk (135/90)

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 8 reps @ 70%
*Sets 3-4 x 6 reps @ 75%
*Sets 5-6 x 4 reps @ 80%

B. AMRAP in 30 minutes
800m run
10 Deadlifts (315/225)
800m run
20 Strict HSPU

C. Complete:
30 Alt Turkish Gets (1.5/1pd)

2-A-DAY

Rest Day

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June 22, 2017  by

Friday June 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

A. Every 2 minutes x 4 sets
Weighted Dip x 3 reps

*Build to a 3RM for the day.
*Rings or P-Bars

*Pack
Every 2 minutes x 4 sets
Weighted Dip x 3 reps
*Pup
Every 2 minutes x 4 sets
P-Bar Dips x 5 reps

B. Tabata Squats (20s on/10s off)
Wtd Squat (45/35lb Plate) x 8 rounds

*Pack
Tabata Squats (35/25lb Plate)
*Pup
Tabata Squats (25/15lb Plate)

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Power Clean + Thruster
*Sets 1-2 x 3+3 @ 6RPE
*Sets 3-4 x 2+2 @ 7RPE
*Sets 5-6 x 1+1 @ 8RPE

B. Tabata Squats (20s on/10s off)
Wtd Squat (45/35lb Plate) x 8 rounds

Level 2:

A. Every 2 minutes x 6 sets
Push Press + Push Jerk
*Sets 1-2 x 2+4 reps @ 75%
*Sets 3-4 x 3+6 reps @ 70%
*Sets 5-6 x 4+8 rep @ 65%
*No TnG reps.

B. EMOM x 10 minutes
Min 1: 10 DB Thrusters (45/30)
Min 2: 10 Burpee Box Jumps (24/20″)

C. 3 sets of:
Seated BTN Tricep Extension x 10-12 reps
Rest 30 seconds
3D Banded Pull Aparts x 15 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

Level 3:

A1. Every 3 minutes x 3 sets
Back Squats x 5 reps @ 75%
A2. Every 3 minutes x 3 sets
Back Squats x 10 reps @ 55%

B1. Every 2 minutes x 4 sets
Push Press x 4 reps @ 70-75%
B2. Every 2 minutes x 4 sets
Push Jerk x 4 reps @ 75-80%
*Not TnG reps.

C. Complete 3 sets of:
100m Right KB Farmer Carry (32/24kg)
Russian KB Swings x 15 reps
100m Left KB Farmer Carry
Russian KB Swings x 15 reps
Rest as needed b/t sets

2-A-DAY

Level 2:

3 rounds for time:
20 Cal Row
15 Hang Power Clean (115/85)
400m run

Level 3:

5 rounds for time:
5 Clean & Jerk (115/85)
7 TTB
9 Box Jumps (24/20″

 

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June 21, 2017  by

Thursday June 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
30 KB Swings (1.5/1pd)
20 Triple Unders
400m run

*Pack
3 rounds for time:
30 KB Swings (1.5/1pd)
10 Triple Unders or 60 Dbl-Unders
400m run
*Pup
3 rounds for time:
30 KB Swings (Scale as needed)
30 Dbl-Unders or 100 Skips
200m run

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 4 sets
Deadlift
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE

B. 3 rounds for time:
30 KB Swings (1.5/1pd)
60 Dbl-Unders
400m run

Level 2: Self led Warm-Up.

A1. Every 3 minutes x 3 sets
Back Squats x 5 reps @ 75%
A2. Every 3 minutes x 3 sets
Back Squats x 10 reps @ 55%

B. EMOM x 12 minutes
Min 1: Rings to Chest Pull Up x 3-5 reps
Min 2: HS Hold x 30-45 seconds
Min 3: 10 Hollow Rocks + 20s Hollow Hold

C. 3 sets of:
Lateral DB Step Ups x 8-10 reps/Leg (Tough)
Rest 30 seconds
DB Bent-Over Fly’s x 15 reps (Mod)
Rest 30 seconds
Partner Leg Throw Downs x 10 reps
Rest 90 seconds
*Throw Downs – Center,Right,Left = 1*

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets (Light-Mod)
Snatch High Pull x 2
Muscle Snatch x 1
OH Squat x 2
Snatch Balance x 1

B1. EMOM x 5 minutes
3 Power Snatch @ 65%
B2. EMOM x 5 minutes
Power Snatch + Snatch @ 70%
B3. EMOM x 5 minutes
Snatch @ 75%

C. 3 sets of:
Clean Pendlay Rows x 10 reps @ 40-50%
Rest 30 seconds
GH Raises x 8-10 reps
Rest 30 seconds
Ab Roll Outs x 15 reps
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 11 minutes
5 Deadlifts (275/190)
18 Wall Balls (20/14)
17 Burpees Over the Bar

Level 3:

For time:
1000m row
3 rounds of:
10/7 Muscle Ups
15 Hang Power Cleans (135/95)
10 Bar Facing Burpees
Finish with…
1000m row

 

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