Video Of The Week:
Free Up Your Lats:

Nutrition Information Of The Week:
Individual Differences In Metabolism:
https://renaissanceperiodization.com/adjusting-diets-individual-metabolism-differences/

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Speed

Warm Up:
2X:
5 Grasshoppers/Leg
5 Leg Swings Each Direction
5 Wall Squats @ 30×1 Tempo
:20 Bottom Of Squat Hold
100 M Run

WOD:
A) Back Squats: 4X5 Reps @ 30×1 Tempo; Rest 3 Minutes
*Same Weight All 4 Sets; Increase Weight From Last Week
B) 8 Minute AMRAP:
10 DB Thrusters (Rx=50/35)(T2=40/25)
300 M Row

Tier 3:
A) Same; Focus On Technique/Box If Needed
B) 8 Minute AMRAP:
10 Wall Balls
250 M Row

Cool Down:
1 Minute Couch Stretch
1 Minute Pigeon
1 Minute Foam Roll/Lax Ball To Quads

Purpose: Strength/High Aerobic Power/Muscular Endurance
Focus: Continuation Of Back Squat Hitting Proper Depth And Correct Biomechanics/ Hang On And Stay Steady; Don’t Push One Element Over The Other For The AMRAP

Tuesday
Strength.Stamina

Warm Up:

2X Down+Back:
Toy Soldiers
Knee To Chest
Buttkicks
Karaoke Shuffle
Power Skips

WOD:
A) 3 Rounds For Quality (Not For Time):
50 M Double KB Front Rack Walk
50 M Double KB Farmers Walk
:20-:30 Side Plank Right
:20-:30 Side Plank Left
:20-:30 Handstand Hold Or Handstand Walk
B) 10X200 M Run @ 85% Pace
-Rest 1 Minute Between Attempts-

Tier 3:
A) Same-Scale Accordingly
B) 6X200 M Run @ 85% Pace
-Rest 1 Minute Between Attempts

Cool Down:
1 Minute Standing Calf Stretch
1 Minute Runner’s Stretch
1 Minute Banded Hamstring Stretch

Purpose: Structural Work/Aerobic Capacity Interval Work
Focus: Runs Should Not Be Max Effort; Accumulate Volume; Do Not Redline Anywhere

Wednesday
Speed.Strength.Stamina

Warm Up:
5 Minute AMRAP:
5 Yoga Pushups
5 Power Jumps
15 Standing Calf Raises
5 Squat Toe Holds
5 Lunges Per Leg

WOD:
4 Rounds:
A1) Strict Press Or Close Grip Bench Press: 4X5-6 Reps @ 30×1 Tempo
-Rest :30-
A2) Front Rack Rear Step Lunges: 4X6-8 Reps Per Leg; Rest 1 Minute Between Legs
-Rest 2 Minutes Before Going Back To A1-
B) 12 Minute EMOM:
Evens:10-12 KBS (Rx=1.5/1.0)(T2=1.25/.75)
Odds:30-35 Double Unders (T2= Rounds 1/3/5-:30 Worth Of Double Under Attempts; Rounds 2/4/6-10-12 Box Jumps)

Tier 3:
A1/2) Sub DB Rear Step Lunges
B) Same As T2

Cool Down:
1 Minute KB Calf Smash
1 Minute Tricep LAX Ball Smash
1 Minute Couch Stretch

Purpose: Strength/High Aerobic Power Intervals
Focus: Continuation Of Pressing Movement/Push Each Minute Of EMOM To Get Work Done AFAP

Thursday
Stamina.Speed

Warm Up:
5 Minute Row @ 65-70%
+
10 1/2 Burpees
15 Bar Kips
10 Ring Rows
15 Empty Bar Hang Power Snatch

WOD:
1 Minute Max Effort Power Snatch (Rx=75/55)(T2=65/45)(T3=DB Snatch)
2 Minute Max Effort Burpees
3 Minute Max Effort Calorie Row
-Rest 3 Minutes-
1 Minute Max Effort OHS (Rx=75/55)(T2=65/45)(T3=OH Plate Lunges)
2 Minute Max Effort Pullups (T2/3=Ring Rows)
3 Minute Max Effort Ab Mt Situps
-Rest 3 Minutes-
1 Minute Max Effort Power Snatch (Rx=75/55)(T2=65/45)(T3=DB Snatch)
2 Minute Max Effort Burpees
3 Minute Max Effort Calorie Row

Cool Down:
1 Minute Lying Shoulder Rotation
1 Minute Olympic Wall Squat
1 Minute Banded Shoulder Distraction

Purpose: MAP Mixed Modality Intervals
Focus:Try To Stay Moving The Entire Time Interval As Best As Possible

Friday
Strength

Warm Up:
2X:
12 PVC Pass Thrus
8 Single Leg KB DL Left
8 Single Leg KB DL Right
2 Seated Rope Pulls

WOD:
A) Deadlift: 5X3-4 Reps @ 20×1 Tempo; Rest 3 Minutes
B) 6 Minute AMRAP:
2 Rope Climbs (T2=4 Renegade Rows+4 K2E)
4 Squat Cleans (Rx=205/135)(T2=155/105)
C) 2 Rounds:
1 Minute Max Effort V-Ups/Rest 1 Minute
1 Minute Plank Hold/Rest 1 Minute

Tier 3:
A) Deadlift: 4X6-8 Reps; Rest 2-3 Minutes
B) 6 Minute AMRAP:
12 Calorie Row
6 Hang Power Clean
C) 2 Rounds:
1 Minute Plank Hold/Rest 1 Minute
1 Minute Leg Raises/Rest 1 Minute

Cool Down:
1 Minute Grasshopper Hold
1 Minute Child’s Pose Cobra Pose
1 Minute Forearm Stretch

Purpose: Strength/Explosive Power/Core
Focus: Continuation Of Deadlift Cylce W/ Emphasis On Correct Mechanics And Positioning/Only 6 Minutes So Select Weights/Movements In Your Capacity

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class:11:00 AM
Foundations:12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10:00-1:00 PM

Video Of The Week:
Smoked Quads? Good Video To Help Open Up Your Hips:

Nutrition Information Of The Week:
Meal Timing For Performance:
https://www.theboxmag.com/box-nutrition/eat-wod-eat-9808

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Strength

Warm Up:
2x:
5 Grasshoppers/Leg
10 Leg Swings Multi Direction
5 Squat Toe Holds
:20 Hold Bottom Of Squat
5 Tempo Air Squats @ 30×1

WOD:
A) Back Squats: 4X5 Reps @ 30×1 Tempo; Rest 3 Minutes
*Same Weight All 4 Sets
B) Front Rack Rear Step Lunge: 3X6-8 Reps; Rest 1 Minute Between Legs
C) Single Leg KB Good Morning: 3X6-8 Reps; Rest 1 Minute Between Legs

Tier 3:
A) Same; Focus On Technique/Box If Needed
B) Walking Lunges: 2X20 Reps; Rest 2 Minutes
C) Stiff Legged KB Good Morning: 3X10-12 Reps; Rest 2 Minutes

Cool Down:
1 Minute Grasshopper Hold/Leg
1 Minute Banded Hamstring Distraction
1 Minute Pigeon

Purpose: Strength
Focus: Follow Tempos On Back Squats; Quality Reps On All Movements

Tuesday
Speed.Stamina

Warm Up:
3x:
5 Sampson Lunges Per Leg
10 Downward Dog Calf Raises
10 Russian KBS
100 M Run

WOD:
A) 4 Rounds:
25 KBS (Rx=1.5/1.0)(T2=1.25/.75)
400 M Sprint
-Rest 3 Minute Between Rounds-
B) 3 Rounds:
:30 Flutter Kicks/Rest :30
:30 Alternating Single Leg Ab Extension/Rest :30
:30 Ab Mat Situps/Rest :30

Tier 3:
A) 8 Rounds:
10 KBS
200 M Sprint
-Rest 2 Minutes-
B) 3 Rounds:
1 Minute Ab Mat Situps/Rest 1 Minute
1 Minute Lying Leg Raises/Rest 1 Minute

Cool Down:
1 Minute Forearm Stretch
1 Minute KB Calf Smash
1 Minute Runner’s Stretch

Purpose: High Aerobic Power Intervals
Focus: Push Each Round 90%+

Wednesday
Stamina.Strength.Speed

Warm Up:
5 DB Strict Press
5 Inchworm Pushups
10 Bar Kips
:30 Bar Hang
200 M Run
10 Bar Kips
5 Inchworm Pushups
5 DB Strict Press

WOD:
A) Strict Press Or Close Grip Bench Press:
4X5-6 Reps @ 30×1 Tempo; Rest 2-3 Minutes Between Sets
B) Strict Ring Dips:
3X6-10 Reps @ 20×1 Tempo; Rest 2 Minutes Between Sets
*T2=Off Toes/Band/Box
C) For Time:
30 Ball Slams/21 Burpees/9 CTB Pullups
20 Ball Slams/15 Burpees/6 CTB Pullups
10 Ball Slams/9 Burpees/3 CTB Pullups
*RX=30/20; T2=20/15
*T2=Pullups Or Ring Rows

Tier 3:
A) Same
B) Bench Dips: 3X8-10 Reps; Rest 2 Minutes
C) 3 Rounds:
15 Ball Slams
12 Burpees
9 Ring Rows

Cool Down:
1 Minute Partner Chest Hold
1 Minute LAX Ball To Pec
1 Minute Tricep Smash

Purpose: Strength/Moderate Aerobic Power/Muscular Endurance
Focus: Start Of Press/Bench Cycle/Stay Moving; Only Break In Transitions If Possible

Thursday
Strength.Speed

Warm Up:
2X:
10 PVC Good Mornings
10 PVC Toe Taps
10 PVC Pass Thrus
+
2x:
5 Empty Bar Hang Power Snatch
5 Empty Bar Stiff Legged DL

WOD:
A) Deadlifts: 4X5-6 Reps @ 20×1 Tempo; Rest 3 Minutes
B) 3 Rounds:
7 Power Snatch (Rx=135/95)(T2=95/65)
15 Calorie Row
-Rest 2 Minutes-

Tier 3:
A) Same
B) 3 Rounds:
10 DB Hang Power Snatch (5 Per Arm)
15 Calorie Sprint
-Rest 2 Minutes-

Cool Down:
1 Minute Multi Direction Lat Pull
1 Minute Cobra/Child’s
1 Minute LAX Ball To Scapula

*Purpose: Strength/Power Intervals
*Focus: Follow Tempo W/ Correct Mechanics On DL/Find A Weight For Part B That You Can Do 7 Reps Unbroken/Push Each Round As Hard As Possible

Friday
Stamina

Warm Up:
3X:
5 Grasshoppers/Leg
5 Ankle Circles Each Direction
10 Standing Calf Raises
15 Jumping Jacks
150 M Row @ 65-70%

WOD:
For Time:
20 Power Cleans (95/65)
40 Front Squats (95/65)
100 Double Unders
1000 M Row
100 Double Unders
40 Wall Balls (20/14)
20 Burpee Box Over Jumps (24/20)

Tier 2:
3 Rounds:
5 Power Cleans
10 Front Squats
75 Singles
300 M Row
75 Singles
10 Wall Balls
5 Burpee Box Jumps

Tier 3:
3 Rounds:
10 Med Ball Cleans
10 Box Jumps
50 Singles
300 M Row
50 Singles
10 Wall Balls
10 Burpees
-Rest 2 Minutes Between Rounds-

Cool Down:
3 Minute Cool Down Walk
1 Minute Butterfly
1 Minute KB Calf Smash

*Purpose: Aerobic Capacity/Muscular Endurance/Mixed Modalities
*Focus: Do Not Blow Up Too Soon; Pace 75-80% From Start

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class: 11:00 AM
Foundations: 12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10+11+12

Video Of The Week:
Ankle Mobility Work For The Week:

Nutrition Information Of The Week:
Meal Prep Sunday!:
http://www.eatthis.com/meal-prep-sunday

Schedule Update:
*Crossfit S3 Will Be Closed All Day July 4th. Enjoy The Holiday With Friends And Family!
*Gymnastics Class Will Be Cancelled On July 4th And Rescheduled For July 7th Friday @ 8AM

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts

Monday
Stamina

Warm Up:
2X:
5 Tempo Air Squats @ 30×1
10 Bar Kips
10 KB Halos Each Direction
100 M Run
+
2X:
15 PVC Pass Thrus
15 Around The Worlds

WOD:
A) 27 Minute AMRAP:
800 M Run
15 Power Snatches (75/55)
20 Pullups
25 Wall Balls (20/14)
B) 3 Rounds:
:20-:30 Hollow Rocks/Rest :30
:20-:30 Alternating Supermans/:Rest :30

Tier 2:
A) 27 Minute AMRAP:
400 M Run
12 Alternating DB Power Snatches
12 Wall Balls
12 Ring Rows
B) Same

Tier 3:
A) 6 Rounds:
200 M Run
10 Alternating DB Power Snatches
10 Wall Balls
10 Ring Rows
-Rest 1 Minute Between Rounds-
B) Same; Sub Ab Mats For Hollow Rocks

Cool Down:
1 Minute Foam Roll Quads
1 Minute Down Ward Dog Hold
1 Minute Runner’s Stretch

Purpose: Aerobic Capacity & Sustainability/Muscular Endurance
Focus: Do Not Redline/Find A Consistent 75-80% Pace/Break Before A Few Reps Before Hitting A Max Rep Set

Tuesday
Strength.Speed

NOTE: WE WILL BE CLOSED ON JULY 4TH. ENJOY THE HOLIDAY!

Wednesday
Speed.Strength.Stamina

Warm Up:
6 Minute AMRAP:
5 Yoga Pushups
10 Shoulder Taps
10 Scap Pulls
10 1/2 Burpees

WOD:
A1) Strict Pushups: 4X6-10 Reps @ 30×1 Tempo
*Rx+=Handstand Pushups
-Rest :30-
A2) Deadhang Chinups: 4XMax Effort Reps @ 30×1 Tempo
*T2=Ring Rows Or Cage Assisted
-Rest 2 Minutes-
B) 4 Rounds:
12 Push Press (Rx=95/65)(T2=75/55)
500 M Row

Tier 3:
A1+2) Same; Sub Cage Assisted Movements
B) 5 Rounds:
8 Push Press
300 M Row

Cool Down:
1 Minute Couch Stretch
1 Minute Pigeon
1 Minute Forearm Stretch

Purpose: Upper Strength/Moderate Aerobic Power
Focus: Follow Tempo/Only 1 Break On Barbell Tops

Thursday
Strength.Stamina

Warm Up:
10 Spinal Twists
10 Scorpion Twists
10 PVC Good Mornings
10 PVC Toe Taps
10 PVC Sampson Stretch
10 KB Deadlifts

WOD:
A) Deadlift: 4X5-6 Reps @ 20×1 Tempo; Rest 3 Minutes:
B) 10 Rounds:
1 Clean (Rx=205/135)(T2=155/105)
3 Bar Facing Burpees
5 Toes 2 Bar (T2=K2E)
100 M Run

Tier 3:
A) “Same”
B) 7 Rounds:
3 Hang Power Cleans
5 Burpees
7 Ab Mat Situps
100 M Run

Cool Down:
1 Minute Cobra/Child’s Pose
1 Minute Pretzel
1 Minute Banded Lat Pull

Purpose: Strength/Mixed Modality
Focus: Proper Mechanics And Tempo For Deadlifts/Select A Heavy Clean That Can Be Repeated When Fatigued

Friday
Speed

Warm Up:
4 Minute Row @ 70-75%
+
10 Grasshoppers Total
20 Russian KBS
30 Alternating Downward Dog Calf Raises
40 Jumping Jacks

WOD:
A) Skill Work For 20 Minutes: Work On Muscle Ups, Double Unders, Rope Climbs, Handstand Walks, ETC
B) 5 Rounds: (:30 On/:30 Off):
Max Effort Reps Box Jumps (Rx=24/20)(T2=20/16)
Max Effort Reps KBS (Rx=2.0/1.5)(T2=1.5/1.0)
Max Effort Reps DB Manmakers (Rx=40/25)(35/20)

Tier 3:
A) “Same”
B) “Same”- Scale And Sub Movements Accordingly

Cool Down:
1 Minute KB Calf Smash
1 Minute Lax Ball To Scapula
1 Minute Broken Toe

Purpose: Skill/High Power Intervals
Focus: Stay Moving The Entire :30 Interval/Only Break During :30 Rest Intervals Not During Your Work Time

Saturday
Team Wod: 8/9/10 AM
Free Intro: 11 AM
Foundations: 12 PM

Sunday
Foundations:10:00 AM
Open Gym:10:00 AM-1:00 PM

Video Of The Week:
Take Care Of Those Tight Leggie Bits:

Nutrition Information Of The Week:
Hydration Myths Debunked:
https://journal.crossfit.com/article/top-five-hydration-myths-busted-2

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Speed

Warm Up:
Partner Relay 100 M Runs
Partner Relay 15 Ab Mat Situps
Partner Relay Dead Hang Hold :20 Seconds
Partner Relay 10 Air Squats @ 20×1
Partner Relay 200 M Runs

WOD:
A) 3 Minute AMRAP:
100 M Run
10 Ring Dips @ 20×1 Tempo (T2=Pushups @ 20×1 Tempo)(T3=Cage Assisted)
-Rest 1 Minute Bewtween A+B-
B) 5 Minute AMRAP:
5 Deadhang Chinups (T2/T3)=Ring Rows
10 Toes 2 Bar (T2=Knees To Elbow)(T3=AbMat Situps)
20 Walking Lunges
-Rest 2 Minutes Between B+C-
C) 7 Minute AMRAP:
200 M Run
20 Ball Slams (Rx=30/20)(T2=20/15)(T3=Scale Accordingly)
-Rest 3 Minutes Between C+D-
D) “Repeat B”
-Rest 2 Minutes Between D+E-
E) “Repeat A”

Cool Down:
1 Minute Lying Shoulder Rotation
1 Minute LAX Ball To Pec
1 Minute Runner’s Stretch

Purpose: MAP’s W/ Structure Work
Focus: Follow Correct Tempos And Push Where It Is Possible

Tuesday
Strength.Stamina

Warm Up:
2X:
10 PVC Good Mornings
10 PVC Sampson Stretch (5 Per Leg)
10 Scorpion Twists
+
4 Minute Row @ 60-65%

WOD:
A) Deadlift: 4X6-8 Reps @ 30×1 Tempo; Rest 3 Minutes
B) 4 Rounds:
8 Sumo Deadlift High Pull (Rx=95/65)(T2=75/55)
12 Box Jumps (Rx=30/24)(T2=24/20)
16/13 Calorie Row

Tier 3:
A) Same
B) 3 Rounds:
10 KB SDHP
15 Step Ups/Box Jumps
15 Caloire Row

Cool Down:
1 Minute Banded Lat Pull
1 Minute Child’s/Cobra Pose
1 Minute Pretzel

Purpose: Strength/Mixed Modality Moderate Aerobic Power
Focus: Correct Tempo And Positioning On Deadlifts/Higher Box So Make Each Jump Count!

Wednesday
Speed.Strength.Stamina

Warm Up:
10 PVC Around The Worlds Clock Wise/Counter Clockwise
10 PVC Pass Thrus
10 PVC Toe Taps
+
2 Rounds:
1 Bear Crawl
5 Power Jumps
20 Downward Dog Calf Raises Per Leg

WOD:
A) Push Press: Build To A 1 Rep Max
B) 12 Minute AMRAP:
15 Handstand Pushups
30 Pullups
60 Double Unders

Tier 2:
A) Push Press: 6X3-4 Reps
B) 12 Minute AMRAP:
6 Box HSPU
12 Jumping Pullups Or Ring Rows
30 Double Unders Or 75 Singles

Tier 3:
A) Push Press: 4X5-6 Reps
B) 12 Minute AMRAP:
6 Standing DB Strict Press
8 Ring Rows
40 Singles

Cool Down:
1 Minute KB Calf Smash
1 Minute Forearm Stretch
1 Minute LAX Ball To Scapula

Purpose: Strength+Explosive Power/Muscular Endurance Moderate Aerobic Power
Focus: Proper Dip And Drive On Push Press/Selection Of Correct Tier Off Ability

Thursday
Stamina.Speed

Warm Up:
2X:
5 Grasshoppers/Leg
5 Ankle Circles Clockwise/Counter Clockwise
5 1/2 Burpees
10 Russian KBS
100 M Buttkicks

WOD:
3 Rounds:
20 Burpees
25 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
800 M Run
-Rest 5 Minutes Between Rounds-

Tier 3:
6 Rounds:
8 Burpees
12 KBS
200 M Run
-Rest 2 Minutes-

Cool Down:
1 Minute Banded Shoulder Distraction
1 Minute Cross Shoulder Stretch
1 Minute Foam Roll Ribs/Lats

Purpose: Aerobic Capacity Build W/ Intervals
Focus: Push Each Round Around 80-85%/Try To Repeat Rounds Is Ultimate Goal

Friday
Strength

Warm Up:
2X:
50′ Bottoms Up KB Walk Left
50′ Bottoms Up KB Walk Right
10 Bar Kips
20 Shoulder Taps
30 Jumping Jacks

WOD:
A) OHS: 5-3-2-1-1
B) EMOM For 12 Minutes:
2 Squat Cleans AHAP; Build Each Round As Needed
C) 2 Rounds:
:30 Flutterkicks
:30 Plank Hold
:30 Side Plank Left
:30 Side Plank Right
-Rest 1 Minute-
*Rest As Needed

Tier 3:
A) Box Squat/OHS Practice
B) 12 Minute EMOM:
3 Hang Power Cleans
C) Same

Cool Down:
1 Minute Couch
1 Minute Pigeon
1 Minute BB Quad Smash

Purpose: Strength/Explosive Power/Core
Focus: Continuation Of OHS Cycle/Proper Mechanics During EMOM; Increase Weight As Need

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class:11:00 AM
Foundations:12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10:00-1:00 PM

Video Of The Week:
Hip Opening Sequence To Help W/ Rotation And Lead To A Better Squat:

Nutrition Information Of The Week:
Food Breakdown Article With Great Insights:
http://liftbigeatbig.com/guide-flexible-dieting/

Updates:
*Gymnastics Class Is Cancelled This Week On Tuesday At 8AM
*Cleaning Out Our Extra Inventory Of Shirts: $10 Per Shirt Or 3 For $20
*Grab A New AMRAP For Autism Cup This Week!

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Strength

Warm Up:
2X:
5 Grasshoppers/Leg
10 Leg Swings Multi Directions
20 Jumping Jacks
+
2X:
5 Clean Muscle Pulls
5 BB Pause Push Presses
5 BB Good Mornings

WOD:
A) Back Squat: 4X5-6 @ 40×1 Tempo; Rest 3 Minutes
B) Every 2 Minutes For 12 Minutes (6 sets):
Power Clean And Jerk:
Sets 1-2; 4 Reps
Sets 3-4; 3 Reps
Sets 5-6; 2 Reps
*Go Up In Weight Every 2 Sets

Tier 3:
A) Back Squat/Box Squat: 3X6-8 @ 40×1 Tempo
B) Every 2 Minutes For 12 Minutes:
3 Hang Power Cleans+3 Push Press

Cool Down:
1 Minute Grasshopper Hold/Leg
1 Minute Banded Hamstring Distraction
1 Minute KB Shoulder Distraction

Purpose: Strength/Olympic Lifting Development
Focus: Follow Tempos On Back Squats; Good Reps Before Increasing Weight

Tuesday
Speed.Stamina

Warm Up:
50 M Walk On Tip Toes In Hollow
50 M Buttkicks Up Hill
100 M Jog Downhill
+
20 Russian KBS
20 Standing Calf Raises
20 Walking Lunges

WOD:
A) 8 Rounds: (:30 On/:30 Off)
Max Effort Ab Mat Situps
Max Effort Ball Slams (Rx=30/20)(T2=20/15)
Max Effort Double Unders (3:1) (T2=Max Effort Attempts Or Singles)
Max Effort KBS (Rx=1.5/1.0)(T2=1.25/.75)
B) For Time:
400 M Double KB Farmers Walk (Rx=2.0/1.5)(T2=1.5/1.0)

Tier 3:
A) Same As T2; Scale Weight Accordingly
B) For Time:
200 M Double KB Farmers Walk

Cool Down:
1 Minute Forearm Stretch (Sit Back In Heels)
1 Minute KB Calf Smash
1 Minute Runner’s Stretch

Purpose: Intervals/Capacity Work
Focus: Push Each :30 With No Break If Possible/Stay With In 1 Or 2 Reps Every Round

Wednesday
Stamina.Strength.Speed

Warm Up:
6 Minute AMRAP:
5 Yoga Pushups
10 M Forward Bear Crawl
20 Shoulder Taps
30 Mountain Climbers (15/Leg)

WOD:
A1) 5X:
Push Press: 2 Reps
-Rest :30-
A2) Single Arm DB Rows @ 21×1 Tempo: 6-8 Reps
-Rest 2 Minutes-
B) 5X:
In 2 Minutes Complete The Following:
25/20 Calorie Row
Max Effort Pushups @ 20×1 Tempo W/ Time Remaining
-Rest 2 Mintues Between Sets-

Tier 3:
A) Same; Sub 5-6 Push Press Reps
B) Same As T2; Scale Accordingly Pushups (20/16 On Calorie Row)

Cool Down:
3 Minute Cooldown Walk
1 Minute Partner Pec Hold
1 Minute Banded Shoulder Distraction

Purpose: Strength+Explosive Power/High Aerobic Power Intervals
Focus: Continuation Of Push Press Cycle/Push Each 2 Minutes 90%+ On Row; Quality Pushups Each Round

Thursday
Strength.Speed

Warm Up:
2X:
100 M OH Plate Walk
5 Strict Hanging Leg Raise
10 Bar Kips
5 Squat Toe Holds
:20 Dead Hang Hold

WOD:
A) Overhead Squat: 6-5-3-2-2
B) For Time:
400 M Run
25 DB Power Snatch Left (Rx=50/35)(T2=35/20)
25 DB Power Snatch Right
5 Rope Climbs (T2=10 DB Renegade Rows No Pushups+10 K2E)
*10 Minute Cap
C) 3 Rounds:
6 V-Ups
12 Knee Tuck Crunches
:20 Hollow Rock
:20 Superman Hold
-Rest 1 Minute-
*Rest During Sets As Needed

Tier 3:
A) Overhead Squat Technique/Practice/Wall Squat Work 15 Minutes
B) For Time:
200 M Run
10 DB Hang Power Snatch Right
10 DB Hang Power Snatch Left
10 Ring Rows
200 M Run
10 DB Hang Power Snatch Right
10 DB Hang Power Snatch Left
10 Ring Rows
200 M Run
C) 3 Rounds:
10 Knee Tuck Crunches
:20-:30 Plank Hold
:20-:30 Alternating Superman
-Rest 1 Minute Between Rounds-

Cool Down:
1 Minute Multi Direction Lat Pull
1 Minute Cobra/Child’s
1 Minute LAX Ball To Scapula

*Purpose: Strength/Technique/High Aerobic Power+Muscular Endurance
*Focus: Continuation Of OHS/Fastest Power WOD; Push Hard And Select Weights/Movements That Allow For High Work Output

Friday
Stamina

Warm Up:
5 Minute Row @ 60-65%
+
3X:
5 Power Jumps
5 Air Squats @ 20×1 Tempo
5 1/2 Burpees

WOD:
A) 18-15-12-9-6-3
Thrusters (95/65)
Burpee Box Jumps (24/20″)
*100 M Run After Set Of 18
*200 M Run After Set Of 15
*300 M Run After Set Of 12
*400 M Run After Set Of 9
*500 M Run After Set Of 6
*600 M Run After Set Of 3

Tier 2:
25 Minute AMRAP:
8 Thrusters
8 Burpee Box Jumps
200 M Run

Tier 3:
4 Rounds:
5 Burpees
10 Wall Balls
15 Step Ups
200 M Run
-Rest 2 Minutes Between Rounds-

Cool Down:
1 Minute BB Quad Smash
1 Minute Banded Hip Distraction
1 Minute Box Pigeon

*Purpose: Aerobic Capacity/Muscular Endurance
*Focus: Do Not Blow Up Too Soon; Pace 75-80% From Start

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class: 11:00 AM
Foundations: 12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10+11+12

Video Of The Week:
Get Those Shoulders Back To Health W/ 10 Minutes:

Nutrition Information Of The Week:
Meal Prep Time:
https://www.boxrox.com/crossfitters-guide-meal-prepping/

Schedule Update:
S3 Monday Night Conditioning @ 6PM Will Be Cancelled For The Week; Do Not Worry Check Out Monday’s Regular Wod

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts

Monday
Stamina

Warm Up:
3X: Partner Relay (Each Person Does 3 Rounds)
6 1/2 Burpees
12 Russian KBS
100 M Run

WOD:
TEAMS OF 2:
A) 15 Minute AMRAP:
200 M Run
15 KBS (Rx=1.5/1.0)(T2=1.25/.75)
*Partners Alternate Full Rounds
-Rest 5 Minute Between A+B-
B) 15 Minute AMRAP:
250 M Row
15 Weighted Ab Mat Situps (Rx=45/25)(T2=35/25)

Cool Down:
1 Minute KB Calf Smash
1 Minute Piegon Stretch
1 Minute LAX Ball To Scapula

Purpose: High Aerobic Power Intervals
Focus: Push Your Partner!

Tuesday
Strength.Speed

Warm Up:
7 Minute AMRAP:
5 Yoga Push Ups
20 Jumping Jacks
10 Buttkicks Per Leg
10 M Side Bear Crawl Right
10 M Side Bear Crawl Left
10 Walking Lunges (5/Leg)

WOD:
A) 4X:
30 Meter Single Arm KB Farmers Walk Right
30 Meter Single Arm KB Farmers Walk Left
-Rest :30-
:30 Handstand Hold (T2= 5 Inchworms+20 Shoulder Taps)
-Rest :30-
Max Effort Strict Pullups (Ring Rows @ 30×1 Tempo)
-Rest :30-
B) 3 Rounds:
8 Strict Handstand Pushups (T2=Challenging Pushing Movement)
12 Sumo Deadlift High Pull (Rx=75/55)(T2=65/45)
16 Front Squat (Rx=75/55)(T2=65/45)

Tier 3:
A) Same As T2
B) 3 Rounds:
8 Cage Assisted Pushups
12 KB Sumo DL High Pull
16 KB Goblet Squat

Cool Down:
1 Minute Banded Shoulder Sink
1 Minute Lying Shoulder Rotation
1 Minute LAX Ball To Pec

Purpose: Structural Strength/High Power Mixed Modality
Focus: Pick Movements Based Off Ability

Wednesday
Speed.Strength.Stamina

Warm Up:
2X:
50′ Bottoms Up KB Carry Right
50′ Bottoms Up KB Carry Left
:20-:30 Dead Hang Pullup Hold
5 Samspon Stretch Lunges/Leg
5 Squat Toe Holds

WOD:
A) Build To A 3 Rep Max Overhead Squat In 15 Minutes
B) For Time:
400 M Run
50 Deadlifts (Rx=185/125)(T2=135/95)
400 M Run
100 M Walking Lunges
400 M Run
50 T2B (T2=K2E)
400 M Run

Tier 3:
A) Overhead Squat Technique/Box/Positioning/Wall
B) 3 Rounds:
10 Deadlifts
10 Walking Lunges
10 Ab Mat Situps
400 M Run
-Rest 2 Minutes Between Rounds-

Cool Down:
1 Minute Banded Hamstring Distraction
1 Minute Pretzel
1 Minute Cobra/Child’s Pose

Purpose: Strength/Mixed Modal Capacity
Focus: Find New 3RM/Break Up Reps As Needed; Do Not Redline Too Soon

Thursday
Strength.Stamina

Warm Up:
3X:
5 Empty Bar Slo Start Power Cleans
5 Empty Bar Strict Press
5 2 Second Pause In Dip Push Press
5 Empty Bar Pendlay Rows

WOD:
A) 5X:
Push Press: 2 Reps
-Rest 1 Minute-
Single Arm DB Row 6-8 Reps Per Arm @ 30×1 Tempo
-Rest 2 Minutes-
B) 10 Minute AMRAP:
5 Clean And Jerk (Rx=185/125)(T2=135/95)
10 Burpees

Tier 3:
A) 5X:
Push Press: 5-6 Reps
-Rest 1 Minute-
Single Arm DB Row 6-8 Reps Per Arm @ 30×1 Tempo
-Rest 2 Minutes-
B) 10 Minute AMRAP:
5 Hang Power Clean And Push Press
10 Burpees Or 1/2 Burpees

Cool Down:
1 Minute Banded Lat Pull
1 Minute LAX Ball To Lats
1 Minute Med Ball Thoracic Reach

Purpose: Strength/ATP-CP W/ Moderate Aerobic Power
Focus: Continuation Of Push Press/Select Correct Weight For Part B; This One Will Get Your Lungs Going But Make Sure Movement Is Priority Over The Clock/Score

Friday
Speed

Warm Up:
15-10-5
Calorie Row
DB Strict Press
Ankle Pulses Per Leg
Tempo Air Squats @ 20×1

WOD:
A) 15-12-9-6-3:
DB Thrusters (Rx=50/35)(T2=40/25)
*30 Double Unders After Each Set Of Thrusters (T2=60 Singles+5 Power Jumps)
-Rest 8 Minutes-
B) 15-12-9-6-3:
Calorie Row
Box Over Jumps (Rx=24/20′)(T2=20/16′)
C) Hollow Rock Hold: 5X:15-:25; Rest 1 Minute Between Sets

Tier 3:
A) 12-9-6-3:
Wall Balls
*40 Singles After Each Set Of Wall Balls
B) Scale Accordingly; Step Ups
C) Ring Planks: 5X:15-:25; Rest 1 Minute Between Sets

Cool Down:
1 Minute BB Quad Smash
1 Minute BB Tricep Smash
1 Minute Runner’s Stretch

Purpose: Moderate Aerobic Power Intervals
Focus: Push And Hang On For Both These; Do Not Over Pace/Select DB Weight W/ Only One Break If Needed Each Numbered Set

Saturday
Team Wod: 8/9/10 AM
Free Intro: 11 AM
Foundations: 12 PM

Sunday
Foundations:10:00 AM
Open Gym:10:00 AM-1:00 PM

Video Of The Week:
Get your tissues pliable today!:

Nutrition Information Of The Week:
Simple But Effective Nutrition:
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1158/The_Ultimate_but_Simple_Workout_Nutrition_Guide_fo.aspx

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Speed

Warm Up:
3X:
10 Downward Dog Calf Raises/Leg
5 Grasshoppers/Leg
20 Jumping Jacks
5 Tempo Air Squats @ 30×1

WOD:
A) Back Squats: 4X5-6 Reps @ 30X1 Tempo
B) 8 Minute AMRAP:
2 Power Clean/10 Double Unders
4 Power Clean/20 Double Unders
6 Power Clean/30 Double Unders
….Power Cleans Go Up By 2 Reps & Double Unders By 10; Rx=(135/95)
C) 4X Per Side: Side Planks (:30 On/:30 Off); Alternate Sides

Tier 3:
A) Back Squat/Box Squat: 4X6-8 Reps
B) 8 Minute AMRAP:
8 Hang Power Cleans
12 Step Ups
40 Jump Rope Singles
C) 4X Plank On Rings Or Forearms :30 On/1 Minute

Cool Down:
1 Minute BB Calf Smash
1 Minute BB Quad Smash
1 Minute Grasshopper Hold

Purpose: Strength/High Aerobic Power
Focus: Proper Squat/Deadlift Position, Mechanics, Positioning; Select Weight That Keeps You Moving On This One

Tuesday
Strength.Stamina

Warm Up:
For Time:
10 Russian KBS
:15 Hollow Rock Position Hold
10 Ring Rows
200 M Run
10 Ring Rows
:15 Hollow Rock Position Hold
10 Russian KBS

WOD:
A) Push Press: Build To A 3 Rep Max
B) 4 Rounds:
Every 4 Minutes Complete The Following:
8 Strict Chinups (T2=Kipping/Butterfly)
12 Push Press (Rx=75/55)(T2=65/45)
16 KBS (Rx=1.5/1.0)(T2=1.25/.75)
20 Ab Mat Situps
-Rest With Any Time Remaining In The 4 Minutes-

Tier 3:
A) Push Press: 4X5-6 Reps
B) 4 Rounds:
Every 4 Minutes Complete The Following:
8 Ring Rows
8 DB Push Press
12 KBS
16 Ab Mat Situps

Cool Down:
1 Minute Banded Lat Pull
1 Minute Child’s/Cobra Pose
1 Minute Pretzel

Purpose: Strength+Explosive Power/Mixed Modal Capacity
Focus: Continuation Of Push Press/4 Minutes To Finish Round So Break During Transitions And Try Your Best To Do Everything Unbroken

Wednesday
Speed.Strength.Stamina

Warm Up:
Down+Back 2x:
Sampson Stretch
Elephant
Power Skips
Light Broads
Buttkicks

WOD:
A) 3 Rounds For Quality (NOT FOR TIME)
10 Lateral Goblet Lunge (5/Leg)
8 Strict Pushups @ 30×1 Tempo
6 Strict Knees To Elbow/T2B
2 Wall Walks
B) 14 Minute AMRAP:
10 Burpees
20 Ball Slams (Rx=30/20)(T2=20/15)
200 M Run

Tier 3:
14 Minute AMRAP:
10 1/2 Burpees
10 Walking Lunges
200 M Run

Cool Down:
1 Minute Lying Shoulder Rotation
1 Minute Partner Pec Hold
1 Minute Broken Toe

Purpose: Skill/Moderate Aerobic Power
Focus: Do Not Use Run As Active Recovery; Try To Stay Consistent On All Movements

Thursday
Strength.Speed

Warm Up:
100 M OH Plate Walk
10 Calorie Row
15 DB Hang Power Snatch
10 Calorie Row
100 M OH Plate Walk

WOD:
A) OHS: 5X3
B) 3 Rounds:
1 Minute Max Effort Calorie Row
1 Minute Max Effort KB Power Snatch Left (Rx=1.5/1.0)(T2=DB/Lighter KB)
1 Minute Max Effort KB Power Snatch Right (Rx=1.5/1.0)(T2=DB/Lighter KB
-Rest 3 Minutes Between Rounds-

Tier 3:
A) OHS Practice/Technique
B) “Same”- Sub DB

Cool Down:
1 Minute Banded Shoulder Sink
1 Minute Banded Shoulder Distraction
1 Minute LAX Ball To Scapula

Purpose: Strength/High Aerobic Power Intervals/Muscular Endurance
Focus: Continuation On OHS Cycle; Push Each Segment/ Only Break On Transitions If Possible

Friday
Stamina

Warm Up:
3 Rounds:
5 Ankle Circles Multi Direction
10 Box Step Ups
15 Standing Calf Raises
100 M Run

WOD:
A) “Kelly”
5 Rounds:
400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
*Time Cap: 40 Minutes
B) 8 Minute Recovery Walk/Bike/Row

Tier 2:
A) 3 Rounds:
3 Rounds Of Kelly
B) “Same”

Tier 3:
A) 5 Rounds:
200 M Run
10 Wall Balls
15 Step Ups
-Rest 2 Minutes Between Rounds-
B) Same

Cool Down:
1 Minute Couch Stretch
1 Minute Banded Pigeon Stretch
1 Minute Banded KB Calf Smash

Purpose: Aerobic Capacity & Aerobic Sustainability
Focus: Sustain 75-80% Pace; Small Breaks If Needed; Do Not Redline Too Quickly

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class:11:00 AM
Foundations:12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10:00-1:00 PM

Video Of The Week:
Pec Minor And Hydration Tips:

Nutrition Information Of The Week:
Gut Health Information:
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1576/Ten_Valuable_Benefits_of_Probiotics.aspx

Schedule Update:
-We Are Open For Memorial Day Murph Hours Monday For 8/9/10 AM Classes! Please Make It In To Support Those Who Have Served Or Are Currently Serving
-Level 1 Gymnastics Will Take Place On Tuesday At 9AM This Week
-Our Very Own S3 Member Mike Z. Will Be Riding The Storm This Saturday And Coaching The Team WODs Just To Give Everyone A Heads Up

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts

Monday
Stamina

Warm Up:
2 Rounds:
5 Inch Worms
10 Shoulder Taps Per Side
5 Yoga Push Ups
10 Bar Kips
5 Ring Rows
10 Downward Dog Calf Raises Per Leg
100 M Run

WOD:
“Murph”
1 Mile Run
Then:
100 Pullups
200 Pushups
300 Air Squats
Then:
1 Mile Run

*In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it

*Scaled Options Included 1/2 Murph, 1/4 Murph, Team Murph

Cool Down:
5 Minute Walk
1 Minute LAX Ball To Pec
1 Minute BB Quad Smash

Purpose: Aerobic Capacity&Sustainability/Muscular Endurance
Focus: Hero WOD/Pace; Pick Volume & Movements According To Ability

Tuesday
Strength.Speed

Warm Up:
7->1
Calorie Row
DB Strict Press
KB Sumo DL High Pull

WOD:
4 Rounds @ 75-80%:
100 M Double KB Farmers Walk (Rx=1.5/1.0)(T2=1.25/.75)
50 Double Unders (T2=100 Singles+20 Lateral DB Hops)
30/25 Calorie Row
15 KBS (RX=1.5/1.0)(T2=1.25/.75)
-Rest 3 Minutes B/T Rounds-

Tier 3:
4 Rounds:
100 M Double KB Farmers Walk
50 Singles
20 Calorie Row
10 KBS
-Rest 3 Minutes-

Cool Down:
1 Minute Forearm Stretch
1 Minute KB Calf Smash
1 Minute Childs Pose

Purpose: Mixed Modal Volume
Focus: Good Movement; Recovery Day Depending On If You Did Murph/Move At A Sustainable Pace

Wednesday
Speed.Strength.Stamina

Warm Up:
3X:
10 Standing Calf Raises
5 Half Burpees
10 Standing Calf Raises
5 Jumping Air Squats
5 Ankle Circles Multi Direction

WOD:
A) Push Press: 4X2-3 Reps 85+%
B) 13.2 Open WOD
10 Minute AMRAP:
5 S20 (115/75)
10 Deadlifts (115/75)
15 Box Jumps Or Step Ups (24/20)

Tier 3:
A) DB Strict Press: 4X6-8 Reps @ 30×1
B) 10 Minute AMRAP:
5 DB Push Press
10 KB Deadlifts
15 Step Ups

Cool Down:
1 Minute Cobra/Child’s Pose
1 Minute LAX Ball To Scapula
1 Minute LAX Ball Smash Tibia Anterior

Purpose: Strength/High Aerobic Power
Focus: Continuation Of Push Press Cycle/Benchmark WOD; Select Box Jumps Or Step Ups; Whatever Keeps Heart Rate In Check Better

Thursday
Stamina.Speed

Warm Up:
3 Rounds:
20 Jumping Jacks
10 Over/Under Hugs
:30 Plank Hold
20 M Side Shuffle Partner Wall Ball Toss
5 Partner Wall Ball Toss

WOD:
5 Rounds:
6 Med Ball Clean Wall Balls (20/14)
12 Burpees
18 Ab Mat Situps
400 M Run
-Rest 2 Minutes Between Rounds-
*35 Minute CAP*

Tier 2:
6 Rounds:
4 Med Ball Clean Wall Balls
8 Burpees
12 Ab Mat Situps
200 M Run
-Rest 1 Minute Between Rounds-

Tier 3:
6 Rounds:
6 Wall Balls
6 Burpees
12 Ab Mat Situps
200 M Run
-Rest 1 Minute Between Rounds-

Cool Down:
1 Minute Grasshopper Hold Per Side
1 Minute Broken Toe
1 Minute Banded Lat Pull

Purpose: Mixed Modal Aerobic Volume
Focus: Pick Tier Based Off Work Capacity/Try To Stay Moving; Only Break During Transition

Friday
Strength

Warm Up:
5 Frogger Squats
10 Leg Swing Multi Direction
15 PVC Pass Thrus
10 PVC Around The Worlds Multi Direction
5 Grasshoppers Per Leg

WOD:
A) OHS: 5X3 Reps
B) 10 Minute EMOM:
2 Squat Snatch (T2=Power Snatch)
C) Hollow Rocks: 4X:20-:25; Rest 1 Minute

Tier 3:
A) Overhead Squat Technique/Wall Squats/OH Plate Lunges
B) 10 Minute EMOM:
3 Hang Power Snatch Or 4 DB Hang Power Snatch/Arm
C) Ab Mat Situps: 4X:30 On/:30 Off

Cool Down:
1 Minute Banded Shoulder Sink
1 Minute Lying Shoulder Rotation
1 Minute Olympic Wall Squat

Purpose: Strength/Explosive Power+Technique
Focus: Proper Squat Position, Mechanics, Positioning Before Moving Up On Weights/Good Reps Before Adding More Weight On EMOM

Saturday
Team Wod: 8/9/10 AM
Free Intro: 11 AM
Foundations: 12 PM

Sunday
Foundations:10:00 AM
Open Gym:10:00 AM-1:00 PM

Video Of The Week:
Shoulder Pain? Get Your Floss Ready:

Nutrition Information Of The Week:
Nutritional Advice; Stick To The Basics:
https://www.boxrox.com/5-world-class-basics-for-crossfit-nutrition/

Schedule Update:
S3 Monday Night Conditioning @ 6PM Will Be Cancelled For The Week; Do Not Worry Check Out Monday’s Regular Wod

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts

Monday
Stamina

Warm Up:
7 Minute AMRAP @ 60-65%:
14 Mountain Climbers Per Leg
11 Russian KBS
7 Air Squats
100 M Run

WOD:
30 Minute AMRAP:
3 Rope Climbs/200 M Run
12 Ring Dips/200 M Run
18 Wall Balls/200 M Run
24 KBS/200 M Run
*RX= Wall Ball(20/14), KBS=(1.5/1.0)

Tier 2:
30 Minute AMRAP:
9 DB Renegade Rows/200 M Run
12 Banded/Box/Toe Dips/200 M Run
18 Wall Balls/200 M Run
24 KBS/200 M Run

Tier 3:
30 Minute AMRAP:
8 Cage Assisted Pushups
8 Ring Rows
8 Wall Balls
8 KBS
200 M Run
-Rest 2 Minutes-

Cool Down:
1 Minute Runner’s Stretch
1 Minute Piegon Stretch
1 Minute KB Calf Smash

Purpose: Aerobic Capacity & Sustainability
Focus: Pick A Sustainable Pace 80-85% And Maintain

Tuesday
Strength.Speed

Warm Up:
5 Grasshoppers/Leg
10 Leg Swings
20 Jumping Jacks
100 M Plate Walk
20 Shoulder Taps
10 Side Lunges
5 Wall Squats

WOD:
A) OHS: 5X4-5 Reps
B) Row Sprints:
4X:20 On/1:40 Rest
C) 4X10-15 V-Ups; Rest 90 Seconds

Tier 3:
A) OHS Technique/Squatting Technique
B) “Same”
C) Hollow Rock Position Hold Technique

Cool Down:
1 Minute Banded Shoulder Sink
1 Minute Lying Shoulder Rotation
1 Minute Banded Lat Pull

Purpose: Strength/Explosiveness/Power/ATP-CP
Focus: Continue OHS Cycle; Push Each Row 110%

Wednesday
Speed.Strength.Stamina

Warm Up:
2X Down And Back:
Knee To Chest/Hip Circles
Buttkicks/High Knees
Karaoke Shuffle/Bear Crawl
Power Skips

WOD:
A) 3 Rounds For Quality (NOT For Time):
4 Strict HSPU (Pike Pushups Off Box)
6 Sampson Lunges Per Leg
8 Single Leg KB DL Per Side
10 KB SDHP
B) 15-12-9:
Deadlifts (Rx=185/125)(T2=135/95)
Box Jump Overs (Rx=24/20)(T2=20/16)
-Rest 6 Minutes Between B+C-
C) 15-12-9:
Power Cleans (Rx=135/95)(T2=95/65)
Bar Facing Burpees

Tier 3:
A) “Same”
B) 15-12-9
KB Deadlift
Box Jumps/Step Ups
C) 15-12-9:
Hang Power Cleans
Burpees

Cool Down:
1 Minute Banded Hamstring Distraction
1 Minute Pretzel
1 Minute Cobra/Child’s Pose

Purpose: High Aerobic Power
Focus: Skill Work For First Part/Short Intense Segments; Pick Weight That Allows For Sets To Be Unbroken

Thursday
Strength.Stamina

Warm Up:
2X:
5 Inchworm Pushups
10 PVC Pass Thrus
10 PVC Around The Worlds
10 Bar Kips
10 Ring Rows

WOD:
A) Push Press: 5X3-4 Reps; Try To Increase From Last Week
B) 3 Rounds:
20 Push Ups (T2=Cage Assisted)
15 Pullups (T2= Ring Rows)
800 M Run
-Rest 2 Minutes Between Rounds-

Tier 3:
A) DB Strict Press: 4X6-8 Reps @ 30×1 Tempo
B) 3 Rounds:
10 DB Push Press
10 Banded Pullups
400 M Run
-Rest 2 Minutes-

Cool Down:
1 Minute Tricep Smash
1 Minute LAX Ball To Pec
1 Minute LAX Ball Lats

Purpose: Strength/Mixed Modal Capacity
Focus: Continuation Of Push Press/Mixed Modal Capacity Volume Build; Don’t Crush Yourself Each Round/Find Sustainablity

Friday
Speed

Warm Up:
25 Calorie Row
+
2X:
5 Empty Barbell Hang Power Clean (Pause 1 Second In Catch)
5 Empty Barbell Front Squats
5 Empty Barbell Front Rack Lunges Per Leg

WOD:
A) Squat Cleans: 4X5 Reps (T2=Power Cleans)
B) 12 Minute EMOM:
Evens: 9-12 Calorie Row
Odds: 25-30 Double Unders (T2=50 Singles+5 Light Broad Jumps)
C) 4X:30-1:00 Plank Hold; Rest 1 Minute

Tier 3:
A) Front Squat/KB Goblet Squat: 4X8-10 @ 30×1 Tempo
B) “Same As T2”
C) “Same”

Cool Down:
1 Minute KB Shoulder Distraction
1 Minute KB Quad Smash
1 Minute Couch Stretch

Purpose: Strength/High Aerobic Power Intervals
Focus: Proper Squat Position, Mechanics, Positioning Before Moving Up On Weights/Push Each Segment; Focus On Repeating Intervals And Recovery Between Efforts

Saturday
Team Wod: 8/9/10 AM
Free Intro: 11 AM
Foundations: 12 PM

Sunday
Foundations:10:00 AM
Open Gym:10:00 AM-1:00 PM

Video Of The Week:
Soft tissue/mobilization work:

Nutrition Information Of The Week:
What are protein, carbs, fats, etc?
http://www.tierthreetactical.com/ultimate-crossfit-nutrition-guide/

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Speed

Warm Up:
5 Wall Squats
10 Russian KBS
10 Bar Kips
100 M OH Plate Walk
10 Bar Kips
10 Russian KBS
5 Wall Squats

WOD:
A) Overhead Squats: 5X4-5 Reps
B) 3 Rounds:
In 1 Minute: 100 M Run+Max Effort KBS (Rx=2.0/1.5)/Rest 1 Minute
In 1 Minute: 100 M Run+Max Effort DB Thrusters (Rx=50/35)(T2=40/25)/Rest 1 Minute
In 1 Minute: 100 M Run+Max Effort Pullups (T2=Renegade Row No Pushups)/Rest 1 Minute

Tier 3:
A) Overhead Squat Practice+Technique
B) Same As T2

Cool Down:
1 Minute Lying Shoulder Rotation
1 Minute Pretzel
1 Minute Butterfly

Purpose: Strength/High Aerobic Power
Focus: OHS Continuation/Stay Moving The Entire Minute

Tuesday
Strength.Stamina

Warm Up:
3 Rounds:
30 Double Unders Or Singles
5 KB Halos Each Direction
5 KB Goblet Squats

WOD:
A) 3 Rounds (For Quality; NOT For Time)
3 TGU Right
3 TGU Left
:30 Ring Plank Hold
100 M Double KB Farmers Walk
B) 20 Minute AMRAP:
5 Squat Cleans (155/105)
10 T2B
20 Box Jumps (24/20)

Tier 2:
A) Same
B) 20 Minute AMRAP:
5 Power Clean
10 K2E
20 Box Jumps/Step Ups

Tier 3:
A) Same
B) 20 Minute AMRAP:
5 Hang Power Clean
10 Ab Mat Situps
15 Step Ups

Cool Down:
1 Minute Olympic Wall Squat
1 Minute Pigeon
1 Minute Foam Roll Mid Back

Purpose: Skill/Mixed Modal Capacity
Focus: Select Proper Tier Off Ability+Weight Lifting Capacity/Take Your Time On Squat Cleans; No Rush

Wednesday
Speed.Strength.Stamina

Warm Up:
2X:
5 DB Push Press (Pause 2 Seconds In Dip Position)
:15 Dead Hang Hold
100 M Run
10 Scap Pulls
5 Push Ups

WOD:
A) Push Press: 5X3-4 Reps
+
1 Legless Rope Climb OR 2 Rope Climbs OR 6-8 Ring Rows @ 20×1
-Rest 3 Minutes-
B) For Time:
800 M Run
60 Burpees
800 M Run

*20 Minute Cap

Tier 3:
A) Single Arm DB Strict Press: 4X8-10 Per Side
+
6-8 Ring Rows @ 20×1 Tempo
-Rest 2 Minutes-
B) 4 Rounds:
200 M Run
12 Burpees
-Rest 1 Minute Between Rounds-

Cool Down:
1 Minute LAX Ball To Pec
1 Minute Banded Lat Pull
1 Minute LAX Ball To Calf

Purpose: Strength/Muscular Endurance/Aerobic Capacity
Focus: Continue Push Press Cycle/Steady And Consistent (75-80%)/Do Not Blow Up On First 15-20 Burpees

Thursday
Stamina.Speed

Warm Up:
20 Downward Dog Calf Raises
10 Lunges Per Leg
150 M Row
40 Jumping Jacks
150 M Row
10 1/2 Burpees
20 Downward Dog Calf Raises

WOD:
4 Rounds:
1000 M Row
100 Double Unders
-Rest 2 Minutes-

*40 Minute Time Cap

Tier 2:
4 Rounds:
1000 M Row
100 Singles+20 Box Step Ups
-Rest 2 Minutes-

Tier 3:
4 Rounds:
500 M Row
50 Singles
10 Step Ups
-Rest 2 Minutes-

Cool Down:
1 Minute KB Calf Smash
1 Minute LAX Ball Shoulder
1 Minute Runner’s Stretch

Purpose: Aerobic Development
Focus: Try To Maintain A Consistent Pace From Round To Round; Do Not Work Threshold Limit/Build Your Base

Friday
Strength

Warm Up:
2 Rounds:
5 Inchworms
5 Yoga Pushups
5 Grasshoppers/Side
5 Scorpion Twists/Side
5 Air Squats @ 30×1 Tempo

WOD:
A) Back Squats:
4X6-8 Reps @ 30×1 Tempo; Rest 3 Minutes:
B) 10 Minute EMOM:
3-4 Strict HSPU/Kipping/Challenging Pushing Movement
C) 4XMax Effort L-Sit Hold; Rest 90 Seconds

Tier 2+3:
A) Back Squats/Box Squats: 4X6-8 Reps
B) 5X5-6 Cage Assisted Pushups @ 20×1 Tempo; Rest 1 Minute Between Sets
C) 4X1 Minute Max Effort Reps Ab Mat Situps; Rest 1 Minute

Cool Down:
1 Minute BB Quad Smash
1 Minute Banded Shoulder Sink
1 Minute Banded Hamstring Pull

Purpose: Strength/Core
Focus: Proper Squat/Deadlift Position, Mechanics, Positioning; Select Quality Pushing Movement On EMOM

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class:11:00 AM
Foundations:12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10:00-1:00 PM