Week Of October 29, 2018

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Monday

Warm Up / Mobility:  30 Single Unders, 10 Lunges, 10 step x-band L/R

Strength:  Back Squat (25mins)

8 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%

WOD

5 Rounds For Time:

15 Alternating KB Snatches / 15 Hand to hand Russian KB swings (53m / 35w)

15 Goblet Squats

*Rounds 1,3,5 alternating KB snatches; Rounds 2,4 hand to hand KB swings 

Extra Credit

3 x 10 Single Leg KB deadlifs + 120ft suit case carry with KB (120 ft = 4 x length of pull up rig) 


Tuesday

Warm Up / Mobility:  Banded shoulder Mobility

Strength:  EMOM for 10 min. 3-5 Ring Muscle Ups or Strict Pull Ups

Then, take 15 min.

Work up to a heavy Push Press Triple

*Record total number of MU or Pull Ups and PP triple


WOD

With a partner complete 3 rounds with 1 min. rest between rounds.

    4 min. max meters on rower, switch every 200m

    4 min. max burpee to target, switch every 5 Reps

    Rest 1 min. 

Extra Credit

Off



HIITuesday (6:30pm)

“Annie”

50 - 40 - 30 - 20 - 10

Sit Ups

Double Unders (2x Singles)

WOD

4 Min AMRAP x 5 rounds - Rest 1 min b/t rounds

20 Box Jumps

15 Wall Balls

10 Pull Ups 



 

Wednesday

Warm Up / Mobility:  3 Rounds

Even- 10 Lunges 10 Mtn Climbers

Odd- 10 KBS + 3 Pullups + 3 Pushups

Strength:  Off

WOD

 EMOM

1 snatch, add 10lbs. until failure

then,

1 clean, add 10lbs. until failure

then,

1 deadlift, add 10lbs. until failure

 

*Starting weight should be around 50% of your 1 RM snatch.

*Try to Partner up with someone with a similar starting weight. 

Extra Credit

 4 x 10 (5 per leg) Front rack step ups to 20" box (empty bar.... try not to use back leg to drive off of) 




HIIThursday (6:30pm)

 

WOD

 Teams of 3 or 4 Alternate Movements with your team for 45 Min

10 Sit Ups

10 Jumping Lunges

10 Dips

10 KBHP

10 Plank Rows

10 Cal Row

10 Dmbl Thruster


Friday

Warm Up / Mobility:  3 Rounds

Ski 200m + 5 Pushups + 10 Jumping Squats

Strength:  Front Squat

    5@60%, 5@65%, 5@70%, 5@75%, then 4x3 3 sec paused front squats @ 75%

WOD

 Every 5 Minute x 4 Rounds:

 12/9 Cal Row

6 Burpee

12/9 Calorie Bike

6 Burpee

12/9 Cal Row

Extra Credit

2 Min Wall Sit 


 

Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

10 Rounds for Time

    10 WallBalls (20/14)

    10 Box Jump overs (24/20)

    10 Hang Cleans (95/65)

    10 T2B

    30 Double Unders (75 singles)

         At the end of every round:

      Even - both partners row 250m

     Odd - both partners bike 500m

*Alternate movements with your partner 

*30 Min Time cap

*Extra credit 30 min AMRAP

CrossFit Heights