Week Of October 8, 2018

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Monday

Warm Up / Mobility:  2 Rounds: 15 Thrusters (45m/35w) + 15 cal row

Strength:  Thruster for total load (No foot movement or jerks)

    10-8-6-4-2  Add weight on bar from each successful set for total load from all 5 attempts

WOD

 4 Rounds for Time

    21 Box Jumps (24/20)

    15 Hang Power Cleans (115/75)

    9 T2B

E/C- (165/105) 

Extra Credit

 50 Banded Goodmornings 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 15 Air Squats + 5 KBS

Odd- 10 Lunges + 5 Snatch Balance with PVC

Strength:  Bike 5 min for max calories

WOD

 For Time

50 Double Unders (2x singles)

5 Full Snatch (95/65)

50 DU

4 Snatch (115/75)

50 DU

3 Snatch (135/95)

50 DU

2 Snatch (165/105)

 E/C Start at 115/75 and end with 185/125

Extra Credit-

3 x 10 Upside Down KB Press each arm



HIITuesday (6:30pm)

Rolling x 10 Rounds

WOD

2 Rounds for time

10 Pull-ups

Run 200 Meters

20 Push-ups

Run 200 Meters

30 Sit-ups

Run 200 Meters

40 Squats

Run 200 Meters

*20 Min Time Cap


Wednesday

Warm Up / Mobility:  Group Warm Up

Strength:  See Below

WOD

 Clean, Strict Press, Overhead Squat

Minute 0-10 Athlete Warm Up

Minute 11-25 Find 1RM Clean (15 min)

Minute 26-40 Find 1RM Strict Press (15 min)

Minute 41-55 Find 1RM Overhead Squat (15 min)

Minute 56-60 Put away all of your weight

-Must establish 1RM within the above time periods. Everyone will transition together. 

Extra Credit

Foam Roll / Lax Ball 

 

HIIThursday (6:30pm)

 Sled Pulls

WOD

10 Min AMRAP

5 Plank Rows (L+R=1)

10 Dmbl Squats (Same wt as plank rows)

15 Medball Cleans

—-Rest 5 Min

10 Min AMRAP

15 Wall Balls

10 Box Jumpovers

5 Burpee


Friday

Warm Up / Mobility- Group Banded Stretching

Strength:  Front Squat

    3-3-3-3-3

Record best set of 3.  

WOD

 Partner up   20min AMRAP

    20 S2OH (115/75)

    30 Med Ball OH Lunges (20/14)

    40 Cal Row

*Split reps any way you like

*Record Rounds + Reps 

Extra Credit

Max Unbroken KBS (53/35) 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner up

A) For Time Complete (14 min time cap)

    20 Synchronized Burpees 

    20 (Power Clean + Hang Power Clean + Full Clean) (115/75)

    20 (Power Snatch + Hang Power Snatch + Full Snatch) (75/55)

20 Synchronized Burpees

---Rest 1 min---

B) 18 Min AMRAP

    40 HSPU

    60 Pull-ups

    80 KBS

    160 Double Unders (3x Singles)

*If you finish part A under the time cap you will rest until 15 minutes on a running clock, everyone will start part B at the same time.

*Record time for part A (or total reps complete, no partial reps) Rounds + Reps for part B

*E/C- 165/105 Clean, 135/95 Snatch

 

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