Week of December 10, 2018

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Monday

Warm Up / Mobility:  3 Rounds- 10 Lunges + 10 Air Squats + 15 Sit Ups

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

For Time

50 M / 40 W Cals Assault Bike

80 Double Unders

40 Dips

80 Air Squats

40 T2B 

80 Double Unders

Extra Credit

(28 Double Unders) 

50 Banded Tricep Press Downs


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 5 Burpee + 5 Ring Rows

Odd- 10 KBS + 5 Goblet Squats

Strength:  EMOM for 18 min.

Even: 2 heavy Push Press

Odd: 3-5 strict or weighted pull ups

WOD

AMRAP in 15min.

21 Cal Row

15 Burpees

9 Muscle Ups (15 Pull Ups)

 

Extra Credit

(29 Double Unders)

3 x 20 sec handstand holds 

Or

3 x 30ft HS walk



HIITuesday (6:30pm)

Plank Holds and Wall Sits

WOD

 2 Rounds for Time

15 DMBL Thrusters

20 Burpee Pull Ups

30 Box Jumps 


Wednesday

Warm Up / Mobility:  Burgener Warm Up w/ empty bar

Strength:  Snatch Complex: 1 Sqt. snatch + 1 hang Squat snatch + 2 OHS

*1 complex every 90 sec. for 18 min.

*increase weight after round 3,6,9 (start @ 70-75% of 1 RM snatch)

WOD

 5 rounds for time:

    8 Dmbl Thrusters 

    10 Alternating Dmbl Snatches (L+R=2)

    12 Dmbl Step Ups (L+R=2)

    14 Mason Twist (one dmbl)

    *choose your own weight.  

Extra Credit

 (30 Double Unders)

3 x 10 back extension + 10 hollow rocks


HIIThursday (6:30pm)

 Death By Cal Row

WOD

AMRAP

10 KBHP

10 Dips

10 Wall Balls

10 Sit Ups

10 Cal Bike

50 Single Unders

 

 (31 Double Unders)


Friday

Warm Up / Mobility:  3 Rounds

Even- 10 Pushups + 8 KBHP

Odd- 10 KBS + 10 Jumping Lunges

Strength:  Pick One

    A. Power Clean & Push Jerk 2-2-2-2-2 (touch n go or drop after first)

    B. Back Squat 5 x 5 (same weight across)

WOD

 Partner Up to have a judge / counter

"Grace"

30 clean & jerk for time (135m/95w) 

Extra Credit

 (32 Double Unders)

3 Rounds

-1 min max pushups

-1 min max jumping lunges 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

3 Rounds for max reps

    -2 Min max Cal Row

    -2 Min max Box Jumps (20in box)

    -2 Min max Burpees

    -2 Min max Sit Ups

    -2 Min max Wall Balls

*1 person works at a time

*Split reps any way you like

*Record total reps from both partners

(33 Double Unders)

CrossFit Heights