Week of November 5, 2018

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Monday

Warm Up / Mobility:  3 Rounds 10 Cal Bike, 10 KB Swings, 5 KB Goblet squats w 3 sec pause at bottom

Strength:  Back Squat (25mins)

6 @ 60%, 6 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80%

Then,

Warm up for "Gwen" with Touch n Go Power clean & jerk doubles

WOD

 "Gwen"

15-12-9

Power Clean & Jerk

*Reps must be touch n go (u can rest at top or at hip, no re-griping while bar is on the ground)

*Same weight must be used for each set (choose wisely), rest as needed between sets

*Record weight used.

*If you fail a set, record how many reps you completed out of the given total. Ex 13/15 @ 155 

Extra Credit

 4 x 15 RDL (use "Gwen" weight)

 


Tuesday

Warm Up / Mobility:  Trainer led mobility

Strength:  (20 min.)

    A. 500m Row For Time

    B. 25 or 50 Push Ups For Time (5 min time cap)

    C. 25 or 50 Pull Ups For Time (5 min time cap)

    *Rest 3-5 min between 

    *Record time for each

WOD

For Time: (22min. time cap)

30 Cal Row

30 Wall Ball (20m / 14w)

30 T2B

30 Goblet Squats (53m /35w)

30 HSPU

30 Goblet Squats

30 T2B

30 Wall Ball

30 Cal Row

*Mods: Sit ups for T2B and Dips for HSPU

*This can be completed with a partner (split reps however) as a 22 min. AMRAP.  Start back on Wall Balls if you finish the second row.

Extra Credit

Off



HIITuesday (6:30pm)

Shuttle Sprints + Burpee

WOD

 AMRAP In 18 Minutes

Wall Ball

KBS

Sit Ups

Jumping Lunges

Calorie Row

Dmbl Thruster


 

Wednesday

Warm Up / Mobility:  3 Rounds 20 DU's, 10 Air Squats, 5 barbell strict press  
   Then,

Trainer led Burgener warm up with the bar

Strength:  Hang Sqt. Snatch  (30 min)
    
Work up to a heavy double then 5 x 2 @ 85% or Snatch pulls 4 x 3 @ 105%

    *Make sure to hit your drop sets to ingrain those quality movement patterns!

WOD

 AMRAP in 10 min.

Ascending Ladder (adding 1 rep each round, DUs will always be 30 reps)

1 Hang Power Snatch (115m /75w)

30 DUs (2 x singles)

1 Muscle Up

*If you do not have MU sub with strict dips 

Extra Credit

 3 x 10 evil wheel roll out


 

HIIThursday (6:30pm)

 Hurdle Jump

WOD

20 Cal Bike

15 Box Jump overs

10 KBHP

5 Burpee



Friday

Warm Up / Mobility:  3 Rounds

100m Row, 10 PVC thrusters, 5 Burpees

Strength:  Front Squat

    5@60%, 5@65%, 5@70%, 5@75%, 5@80%,

then 4x2, 3 sec paused front squats @ 80%

WOD

"Jackie"

1000m Row

50 Thrusters (45m / 45w)

30 Pull Ups

*This will be run in heats, so that everyone can have a partner to judge and count reps

Extra Credit

Off


 

Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

“ARMISTICE” TEAM RWB HERO/MEMORIAL WOD

AMRAP in 11 minutes (Split reps with your partner however you like)

11 Power Cleans (135/95 lb)

11 Burpees Over the Bar

19 Deadlifts (135/95 lb)

18 Pull-Ups

—-Rest 4 Min—-

“Jack”

20 min AMRAP: (Alt Full Rounds with your partner)

10 Push Press (115/75)

10 KBS (53/35)

10 Box Jump (24/20)

*Record Rounds + Reps for each


Sunday Funday

Workout sent from our friend Musette who is currently deployed. She did this workout last week and thought it would be fun for us to do as well.

“Isab-Annie”

10 Snatches (135/95)

50 Double Unders

50 Sit Ups

8 Snatches

40 DU

40 Situps

6 Snatches

30 DU

30 Situps

4 Snatches

20 DU

20 Situps

2 Snatches

10 DU

10 Situps

CrossFit Heights