Thursday October 5th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
400m run
Rest 1 minute
800m run
Rest 2 minutes
1200m run
Rest 3 minutes
1600m run

*Pack
200m run – Rest 1 minute
400m run – Rest 2 minutes
800m run – Rest 3 minutes
1200m run
*Pack
100m run – Rest 1 minute
200m run – Rest 2 minutes
400m run – Rest 3 minutes
800m run

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

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

B. EMOM x 10 minutes
2-Pos Power Clean + Push Jerk
*Sets 1-5 @ 65%
*Sets 6-10 @ 70%
*After each clean, perform 1 Push Jerk

C. 3 sets of:
Single Leg Box Step Up x 10 reps/Side
Rest 30 seconds
Good Mornings x 15-20 reps (Light)
Rest 30 seconds
AB Roll Outs x 12-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Pause (BTK) Clean + Front Squat
*Sets 1-2 x 1+3 @ 70%
*Sets 3-4 x 1+2 @ 75%
*Sets 5-6 x 1+1 @ 80%

B. EMOM x 12 minutes
Min 1: Strict Muscle Ups x 2-4 reps
Min 2: Run x 200m
Min 3: HS Walk x 25-50ft (25ft x 2)

C. 3 sets of:
Single Leg Barell RDL x 8-10/Leg (Light)
Rest 30 seconds
DB Cross Body Split Squat x 6-8/Leg
Rest 30 seconds
Single Arm Ring Plank Hold x 30-45 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

For time:
400m run
Rest 1 minute
800m run
Rest 2 minutes
1200m run
Rest 3 minutes
1600m run

Level 3:

AMRAP in 12 minutes
8 Sandbag Cleans (150/100)
10 Strict HSPU
12 KB Front Squats (24/16kg/Hand)

 

Tuesday October 3rd

– No Midday 3.0

WOD

For time:
1000m row
50 Thrusters (45/35)
30 CTB Pull Ups

*Pack
1000m row
50 Thrusters (45/35)
20 CTB Pull Ups or 30 Pull Ups
*Pup
1000m row
30 Thrusters (45/35)
20 Banded Pull Ups

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch
*Sets 1-2 x 3 reps @ 70%
*Sets 3-4 x 2 rep @ 75%
*Sets 5-6 x 1 rep @ 80-85%

B. EMOM x 12 minutes
Min 1: HSPU x 5-10 reps
Min 2: KB Front Rack Hold x 30 seconds (1.5/1pd)
Min 3: Pull Ups x 8-12 reps

C. 3 sets of:
Rings to Chest Pull Up x 3-5 reps
Rest 30 seconds
TEMPO DB Bench Press x 4-6 reps @3131
Rest 30 seconds
L-Sit Flutter Kicks x 15-30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Pause Split Jerk + Split Jerk
*Sets 1-2 x 1+3 @ 70-75%
*Sets 2-3 x 1+2 @ 75-80%
*Sets 4-6 x 1+1 @ 80-85%

B1. Every 90 seconds x 4 sets
3-Pos Power Clean + Push Press
*After each clean, perform 1 P.Press @ 60-65%
B1. Every 90 seconds x 4 sets
2-Pos Power Clean + Push Jerk
*After each clean, perform 1 P.Jerk @ 65-70%

C. 3 sets of:
Single Arm DB Row x 6-8 reps (Heavy)
Rest 30 seconds
Goblet Skater Squats x 6-8/Leg
Rest 30 seconds
Turkish Sit Ups x 10-12 reps
Rest 90 seconds

2-A-DAY

Level 2:

10 rounds for time:
3 Power Snatch (115/85)
6 TTB

Level 3:

3 rounds for time:
21/18 Assault Bike Cals
15 GHD Sit Ups
9 Squat Cleans (165/115)

 

Monday October 2nd

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
21.15.9
DB Snatch (50/35)
Ring Muscle Ups

*Pack
21.15.9
DB Snatch (45/30)
15.12.9
Ring Muscle Ups
or
21.15.9
DB Snatch (45/30)
Ring Row
Ring Dip
*Pup
21.15.9
DB Snatch (30/20)
Ring Row
Ring Dips

STRENGTH

**This is our last week of this strength block, then we will de-load for a week. New Block starts Oct 16th.**

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets of:
Push Press + Push Jerk + Splt Jerk
*Sets 1-2 x 3+2+1 @ 7RPE
*Sets 2-3 x 2+2+1 @ 8RPE
*Sets 5-6 x 1+2+1 @ 9RPE

B. For time:
21.15.9
DB Snatch (45/30)
15.12.9
Burpee Pull Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Clean + Hang Clean + Jerk
*Sets 1-3 x 1+2+1 @ 75%
*Sets 4-6 x 1+1+1 @ 80%

B. Every 2 minutes x 4 sets
Pause Front Squat x 2 reps
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%

C. 3 sets of:
Reverse Deficit DB Lunge x 8-10/Leg (Tough)
Rest 30 seconds
DB Prone Rows x 6-8 reps (Moderate)
Rest 30 seconds
Wtd Leg Raises x 15-20 reps (Light)
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Front Squat
*Set 1 x 5 reps @ 65-70%
*Sets 2-3 x 3 reps @ 75-80%
*Sets 4-5 x 1 rep @ 85-90-%

B. Every 2 minutes x 6 sets
Pause (BTK) Snatch + Snatch
*Sets 1-2 x 1+2 @ 70%
*Sets 3-4 x 1+1 @ 75%
*Sets 5-6 x 1+1 @ 80%

C. 3 sets of:
Incline DB ISO Rows x 10/Arm (Moderate)
Rest 30 seconds
Good Mornings x 15-20 reps (Light)
Rest 30 seconds
L-Sit Flutter Kicks x 15-30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

4 sets of:
1 Min x Wall Balls (20/14)
Rest 30 seconds
1 Min x Burpees
Rest 30 seconds
1 Min x KB Swings (24/16kg)
Rest 30 seconds
1 Min x Dbl-Unders
Rest 60 seconds

Level 3:

4 sets of:
500m row @ 2KM PR Pace +5 seconds
Rest 45 seconds
750m row @ 2KM PR Pace +5 seconds
Rest 60 seconds
1000m row @ 2KM PR Pace +5 seconds
Rest 90 seconds