Week of December 17, 2018

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Keep an eye out this week at the gym for information for new apparel and New You Challenge!

Christmas Eve- One group class at 9:00am, all other classes will be canceled.

Christmas Day- All classes are canceled.

Monday

Warm Up / Mobility:  3 Rounds

200m row, 15 banded Good mornings, 10 paused air squats

Strength:  Deadlift & Seated Box Jumps (30 min.)

Deadlift 3 x 5 (touch n go)

  • Add 10-15 lbs. from last week.  Same weight across.

Seated Box Jumps 3 x 5

  • Higher than last week.  Perform sets after deadlift sets. 

  • Do not rush. Jump up, step off and wait a few seconds before next rep.

WOD

 AMRAP 20 min.

50 Wall Balls (20m/14w)

50 DUs

40 Box Jumps (24m/20w)

40 T2B

30 Burpees

30 C2B

20 Power Cleans (135m/95w)

20 Jerks (135m / 95w)

10 Power Snatch (135m / 95w)

10 Muscle Ups 

(E/C 165/105 and Box Jumps at 30/24)

Extra Credit

(35 Double Unders)


 

Tuesday

Warm Up / Mobility:  Spend 10-15 min of quality mobility.... focus on those trouble spots!

Strength:  Off

WOD

 Partner Up

In 10 min. max cals. on Assault bike (rotate every 15 cals men / 10 cals women)

-Rest 3 min.

In 10 min. AMRAP: 20 toe taps (20" box) + 1 Rope Climb or 10 Barbell Rows (alternate rounds)

-Rest 3 min.

In 10 min. AMRAP: 10 cal. row + 10 dips (alternate rounds) 

Extra Credit

(36 Double Unders)


HIITuesday (6:30pm)

EMOM for 16 Min

Even- 10 Dips + 10 Dmbl curls

Odd- 10 T2B + 10 Air Squats

WOD

AMRAP in 20 Min

200m Row

15 Box Step Ups w/ Dmbl

20 Plank Rows

15 S2OH w/ Dmbl

20 Goblet Squats w/ Single Dmbl

15 Dmbl Power Cleans

20 Mtn climbers


Wednesday

Warm Up / Mobility:  3 Rounds

5 cals on Airdyne, 10 Goblet Squats, 5 strict pull ups 

Strength:  Squat Clean

    *Work up to a heavy double, drop each rep

WOD

AMRAP in 15 min.

1 Round of "DT" (12 Deadlift + 9 Hang Clean + 6 Shoulder 2 OH (155m/105w)

2 Rounds of "Cindy" (5 Pull ups + 10 Push Ups + 15 Squats) 

Extra Credit

(37 Double Unders)

2000m row at recovery pace


HIIThursday (6:30pm)

 Death by cals on bike or shuttle run.

WOD

Partner a starts round one

Partner b starts round two

Alt movements

12 kb high pull kb swing 53/35

20 box jumps

12 wall ball 20/14

20 burpees

12 kb lunge

500m row 250 each

20 kb high pull kb swing

12 box jumps

20 wall ball

12 burpees

20kb lunges

500m row 250 each

1 min rest. Partner b starts round 2

 

 (38 double unders)


Friday

Warm Up / Mobility:  Trainer led mobility for 10-15mins

Strength:  OHS 7-5-3

    *Record weight for each

WOD

AMRAP in 12 Min

1500m Row

30 OHS (95m/65w)

Max Burpee Box Jump Overs (24m/20w)

*Record number of Box Jump Overs

 (E/C 135/95)

Extra Credit

(39 Double Unders 

 Bench Press

    5x5

     *Keep weight the same for all 5 sets


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

AMRAP 4 mins 
Power Cleans (155/105)

  * Accumulate as many reps as possible, split however you like

  * Record total reps

Rest 1 minute

AMRAP 7min (relay style)

     10 Wallball (20/14)

      7 Box Jumps (24/20)

      * Alt. full rounds, record rounds and reps   

Rest 2 min to move\reload bars

AMRAP 10min. (Alt movements)

        5 DL (245/165)

       10 HSPU's

       30 DUs

 * Alternate movements, record rounds and reps

  * Scale weight appropriately


(40 Double Unders)

CrossFit Heights