Week of October 15, 2018

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Monday

Warm Up / Mobility:  2 Rounds: 10 Cal Row, 15 KB Swings, 10 Goblet Squats

Strength:  Back Squat 25(mins)

         8×3 @65%-70%
* Keep Controlled on the way down, and explosive on the way up

* Keep weight the same for all 8 sets, focus on a slow controlled decent and speed and explosiveness the way up

* Record weight used

WOD

 AMRAP in 12 mins of:

30 OHS(95/65)

20 Pull Ups

10 Box Jumps(24/20)

* Record rounds and reps

* E.C. OHS 115/75, sub 10 mu's for pull Ups 

Extra Credit

 Accumulate 5 mins of a wall sit at Parallel 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 20 Second HS hold + 5 Pullups

Odd- 10 KBS + 5 Goblet squats

Strength:  Clean and Jerk(25mins)

3x1 @ 80%

3x1 @ 85%

2x1 @ 90 %

1x1@90+%

* warm up to your 80%

* Record weight of last set

WOD

 For Time:

Row 1000m

40 Wall Balls(20/14)

30 Power Cleans(135/95)

20 KB Swings(2/1.5)

10 Wall Walks

* E.C. 155/105 power cleans

* Record time 

Extra Credit

5 min accumulated plank hold



HIITuesday (6:30pm)

EMOM 12min

Even - 12 Medball Situps

Odd- 6 Burpee to Plate

WOD

20 Min AMRAP with a partner

12 G2OH

30ft Plate Carry

12 Dmbl Thrusters

30ft Plate Carry

12/10 Cal Bike 

*Alternate full rounds with your partner 


Wednesday

Warm Up / Mobility:  3 Rounds

Even- Row 10/8 Calories

Odd- 6 KBHP + 6 Burpee

Strength:  Deadlift 5x5

*Use same weight for all 5 sets

WOD

 For Time

2,500m bike

150 Double Unders

 50 Burpee Box Jump Overs

Extra Credit

Foam Roll / Lax Ball


 

 

HIIThursday (6:30pm)

 Farmers Carry

WOD

200m Row

15 Dmbl S2OH

10 OH Dmbl Lunge

5 Pullups 

*24 min AMRAP

*Alt full rounds with your partner


Friday

Warm Up / Mobility:  3 Rounds

Even- 5 Push Ups + 12 Mt climbers

Odd- 10 OH dmbl lunges + 6 dmbl snatch

Strength:  Snatch Complex(30 mins)

 1 Snatch Pull + 1 Hang Snatch + 2 OHS

  * Spend first 10 mins warming up this complex and determining the weight you will use

Then,

Every 90 sec's for 6mins complete 1 complex(4 times)

 @ 65-70% 1RM Snatch

Rest 1 min(add weight)

Every 90 sec's for 6 mins complete 1 complex

  @ 75-80% 1 RM Snatch

Rest 1 min(add weight)

Every 90sec's for 6 mins complete 1 complex

@ 85-90% 1RM Snatch

  * Record weight used for each set

WOD

3 Rounds For Time:

10 HSPU's

15 T2B

20 Jumping Lunges (R+L=2)

* Record time 

Extra Credit

3 x 15 Hammer Curls

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

5 min AMRAP

    5 Goblet Squats(53/35)

    5 KB Swings (53m / 35w)

5 min AMRAP

    7 Push Press (95m / 55)

    7 SDHP (95m / 55) 

5 min AMRAP

    10 Squats

    10 Push Ups

5 min AMRAP

    7 Box Jumps (24/20)

    7  Pull Ups

5 min AMRAP

    5 Hang Snatch(95//55)

    5 Burpees

Rules: 1 person works until they complete 1 round, then their partner will complete 1 round.  You must tag your partner before they can start their round.  Continue this cycle until the 5 min. is up.  1 bar, 1 KB, 1 box per team unless your partner is modifying. 

***you will have 1 min break between AMRAPs

** Record total rounds and reps of each AMRAP

CrossFit Heights