Week Of July 30, 2018

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Monday

Warm Up / Mobility:  3 Rounds

Even- 10 Lunges + 10 KBHP

Odd- 10 Dmbl Plank Rows + 10 Dmbl push press

Strength:  Power Snatch (30 mins)

    *Take 25 min to work up to a heavy Touch n Go Double (record)

    *Then 5 rounds (15 secs on 45 secs off) : Max Power Snatches (135m /95w)... if necessary scale weight to 70% of touch n go double.

WOD

For Time (17 min time cap)

10-8-6-4-2

Bar Muscle Ups

SDHP (115m / 75w)

*After each round run 200m (Bike 500m if raining)

*Mod for Bar Muscle ups, 2 x C2B pull ups or 2 x pull ups

Extra Credit

3 x Max L-Sit holds, rest 1 min b/t attempts


 

Tuesday

Warm Up / Mobility:  3 Rounds

Even- 15 Push press w empty bar

Odd- 15 Jumping Squats + 5 burpee

Strength:  Push Jerk 

    3-3-3-3-3 (record heaviest)

WOD

4 Rounds (Rest 1 min. after each round)

75 Double Unders (2x singles)

25 Push Ups

*Record total time minus 3 min. of rest

Extra Credit

1000m Row for Time, 1 min after you finish your last round of the WOD


 

HIITuesday (6:30pm)

3 Min rounds with 1 min rest b/t (10 Rounds)

15 Cal Bike

20 Dmbl Hang Clean + Jerk (40/25)

30 Dmbl Goblet Squat

400m Row

50 Double Unders

*Pick up right were you left off, record total rounds and reps


 

Wednesday

Warm Up / Mobility:  2 rounds, 200m row + 10 walking lunges (L+R=1) + 10 wall ball shots

Strength:  Back Squat 5 x 5

-Record best set of 5

WOD

For Time:

40 Cal. Assault Bike

40 Front Squats (95m / 65w)

40 Cal. Row

40- Back Squats (95m / 65w)

Extra Credit

3 sets max strict pull-ups, rest 1min b/t attempts


 

HIIThursday (6:30pm)

7 Min AMRAP

15 Situps

15 Burpees

150m Run

---Rest 3 Min---

7 Min AMRAP

15 Dmbl Snatch 

15 Dmbl Lunge

50 Double Unders

---Rest 3 Min---

7 Min AMRAP

15 Box Jumps

15 Wallbals

150m Row


 

Friday

Warm Up / Mobility:  With an empty bar 3 Rounds

5 hang cleans + 5 front squat + 5 S2OH + 5 Burpee

Strength:  Bench Press

    *5x1 @ 90% of 1 RM

Between each set max time L-sit

WOD

5 Rounds For Time:

16 C2B

9 Strict HSPU

7 Hang Cleans (135m / 95w)

*20 min time cap, scale as needed

Extra Credit

Curls 3 x 20


 

Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

2 person teams. These workouts will be relay style and must be done in order.  You must finish your WOD before your partner can start.  There are 8 short WODs total.  Each person will do 4 WODs, alternating each WOD. 45min. time cap. Scale as needed to keep each WOD around 5 min. max time. 

1. 800m run + 30 Wall Ball Shots (20m /14w)

2. 30 Thrusters + 30 SDHP (95m /65w)

3. 30 Cleans  + 30 Shoulder 2 OH (95m / 65w)

4. 3 rounds: 10 power snatches (95m / 65w) + 200m run

5. 40 KB Swings (53m / 35w) + 20 Burpees

6. 500m Row + 30 OHS (95m / 65w)

7. 400m Run + 40 Pull Ups

8. 200 DUs + 30 T2B

(Extra Credit)

If you finish under time cap and want some more work......

Start Over and switch WODs until time cap is up. 

 

CrossFit Heights