Week of February 18, 2019

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Monday

Warm Up / Mobility:  2 Rounds

200m Row, 15 KBS, 10 Burpee

Strength:  Push Press

    Wendler Wk 1 (cycle 2)

    5 @ 65%, 5 @ 75%, 5+ @ 85%

    *Each set should be 5-10 lbs heavier than first Wendler cycle. 

    Remember your last set is always for max reps! +++++

WOD

11.5 - AMRAP in 20 min:

    5 Power Cleans (145m/100w)

    10 T2B

    15 Wall Ball (20m/14w) 

Extra Credit

50 Cal on Assault Bike for time! 


 

Tuesday

Warm Up / Mobility:  3 Rounds

200m row, 15 Banded Pull aparts, 15 Banded Good Mornings

Strength:  1 power snatch + 1 hang sqt snatch

    EMOM for 10 min.

    Rounds 1-2 70% of 1 rm power snatch, 3-4 80%, 5-10 90%

    Then, take the next 6 min. to find your best hang squat snatch for the day.

WOD

For time 10-9-8-7-6-5-4-3-2-1

   Squat Snatch

   Front Rack Lunge (L+R=1)

   Burpee over bar (lateral)


  *add weight every two rounds

Men(95,115,135,155,185)

Women(65,75,95,105,125)

    *scale weight as need 

Extra Credit

3x15 Partner med ball Sit ups


HIITuesday (6:30pm)

Teams of 3 - Row for max distance, alt every 250m - (18min)

WOD

 Teams of 2

18 Min AMRAP

20 Dmbl hang clean + Jerk

10 Synchronized Wall Balls

20 Dmbl Snatch

10 Synchronized Wall Balls

20 Jumping Lunges

10 Synchronized Wall Balls

20 Pullups

10 Synchronized Wall Balls


Wednesday

Warm Up / Mobility:  Hip Mobility

Strength:  Back Squat

    Wendler Wk 1 (cycle 2)

    5 @ 65%, 5 @ 75%, 5+ @ 85%

    *Each set should be 10-15 lbs heavier than first Wendler cyle. 

    Remember your last set is always for max reps! +++++

WOD

In 4 Rounds of 2 min on 1 min off climb the ladder.

    3,6,9,12,15, etc.

    Thrusters (95m/65w), after each round complete 30 Double Unders (2x singles)

    *start each new round where you left off

Extra Credit

30 sec's Plank Hold

30 sec's rest

30 sec's Flutter Kicks

30 sec's rest

3 Rounds


 

HIIThursday (6:30pm)

 

WOD

 HIIT Gone Bad - 3 Rounds

Cal Bike

Burpee

Box Jump

KBS

Sit Ups

 1 Min at each station, 30 seconds to transition

 


Friday (Wear Red White and Blue)

Warm Up / Mobility:  Group Warm Up

Strength:  Off

WOD

WORKOUT 19.1 (Wear Red White and Blue)

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots (20/14)

19-cal. row

Extra Credit

Foam Roll / Lax Ball


 

Saturday (8:30 and 9:30)

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

20 Rounds for time:

5 T2B

7 Burpees

9 Goblet Squats (53/35)

11 Box Jumps(24/20)

13 KB Swings(53/35)

  • Alternate Movements until 20 rounds are completed or 30 min AMRAP

  • 30 min Cap

  • Record time or rounds and reps

CrossFit Heights