Week of October 22, 2018


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Monday

Warm Up / Mobility:  3 rounds: 20 DUs + 10 Squats + 5 Pull Ups 

Strength:  Back Squat (25mins)

10 @ 60%

10 @ 65%

10 @ 70%

WOD

3 Rounds For Time:

100 DUs (2x singles)

15 Power Clean & Jerk (135m/95w) 

 Rx+ 165/115

Extra Credit

 3 x 20 barbell lunges (10  each leg) 




Tuesday

Warm Up / Mobility:  2 Rounds

2 Rounds: 1 min. couch stretch (30 sec. per leg), 1 min. pigeon pose, 10 wall facing squats

Strength:  Off

WOD

 Part A.)  AMRAP in 6 min.

                10 cal. assault bike

                10 sit ups

                *Record rounds plus reps

    Rest as needed then,

 

Part B.) 2000m Row with death by burpees (1 burpee the first min., 2 the second min., 3 the third, etc)

             *Record time 

Extra Credit

3 sec. Paused Bench Press 5-3-3-1-1-1



HIITuesday (6:30pm)

EMOM for 12 Min

Odd- 10/8 Cal Row

Even- 7 Burpee 2 plate

WOD

 Tabata This

Air Squats

Sit Ups

KBS

Pushups


Wednesday

Warm Up / Mobility:  2 Rounds 10 goblet squats + 10 KB high Pulls + 10 cal row

Strength:  Snatch Grip Deadlift 3-3-3-3 (Touch n go)

Then,

EMOM for 10 min. 1 power snatch (start @ 70-75% of 1 RM power snatch and add weight every 2 min.)

WOD

 10-8-6-4-2

    Box Jumps (24m / 20w)

    Strict Pull Ups

    HSPU

    Rx+  Box (30m /24w), Bar MUs, and Deficit HSPU (45lb plates)  

Extra Credit

 Off


HIIThursday (6:30pm)

 Battle Ropes

WOD

8 Rounds for Time with a partner, alt movements

10 Wallballs

15 Dmbl Snatch

10 Box Jumpovers

15 Cal Row

10 Plank Rows 

15 Mtn Climbers

10 Dips


Friday

Warm Up / Mobility:  Spend 10 min working on mobility

Strength:  Front Squat

                5 @ 60%, 5 @ 65%, 5 @ 70%  Then 5x3, 3 sec paused front squats @ 70%

WOD

 "Karen"

150 wallballs for time (20m/14w)

*Complete with a partner to count your reps 

Extra Credit

 Friday pump sess:

AMRAP 5 min.  10 dmbl curls (l+r=2) + 10 push ups.  Rest 3 min then 1 set max curls + 1 set max push ups 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

AMRAP 12 min.

20 Power Cleans (one bar per team, unless using different weight)

30 DUs (3x singles)

*Power clean weight increases each round.  Split Power Clean reps however to get to 20 total. 

    Men: 95,115,135,155,185,205 (For RX. each team gets 2-10lb plates, 2-25lb plates, 2-45lb per bar)

    Women: 65,75,95,105,125,135 (For RX. each team gets 2-5lb plates, 2-10lb plates, 2-15lb plates, 4-25lb plates per bar)

*Both partners must complete the 30 DUs before moving to the next round of Power Cleans

*If you complete the 6th and final round under 12min. record time. 

 

REST 5 MIN.

 

Then,

6 Rounds for Time:

21 Cal row

12 Assault bike cals. or lateral Burpees over bar

15 S2OH (115m / 75w)

6 T2B

3 C2B Pullups

*Split reps however

CrossFit Heights