Week of September 3, 2018

IMG_9421.JPG

Monday (One group class at 9:00am, all other classes are canceled)

Warm Up / Mobility:  Group Warm Up

Strength:  Off

WOD  "Becky"

For Time:

800 meter run

30 squat snatches 95/65

400 meter run

30 hang squat cleans 95/65

200 meter run

30 back squats 95/65

400 meter run

30 push ups

800 meter run

30 pull ups

*You can do this solo or with a partner

Extra Credit

Off


Tuesday

Warm Up / Mobility:  Trainer led banded warmup

Strength:  Strict Press(25mins)

        Work up to a Heavy Single, then drop to 85% of your best effort and complete 1 max set

       * Record weight

WOD

On A running Clock complete:

     Min 0-5

Complete 1 set of max rep C2B/pull ups, then complete 10-8-6 reps EMOTM until min 5

Rest 1 minutes then

     Min 6-11

Complete 1 set of max rep Dips, then complete 10-8-6 reps EMOTM until min 11

Rest 1 min then,

     Min 12-17

Complete 1 set of max T2B, then complete 10-8-6 reps EMOTM until min 17.

Rest 1 min then,

     Min 18-23

Complete 1 set of max  Wall Balls(20/14), then complete 12-10-8 reps EMOTM until min 23.

*Record your max set for each element, and rep sequence you maintained

* If you finish you max set after 1 full min (ie. 1:05), then start the EMOTM at min 2

Extra Credit

2min Wall Sit


HIITuesday (6:30pm)

10 Min 

Weighted Bear Crawls

WOD

4 Rounds for Max Reps

1 Min Max Wallballs

---30 Sec Rest---

1 Min Max Alt Dmbl Snatch

---30 sec rest---

1 Min Max Push-up

---30 Sec Rest---

1 Min Max Sit-ups

---30 Sec Rest---

1 Min Max Cal Row

---30 Se Rest---

 

Wednesday

Warm Up / Mobility:  Burgener Warm Up

Strength:  Snatch(25mins)

          1x3 @ 75%          1x2 @ 90%

          1x3 @ 80%          1x1 @ 90+%

          1x2 @ 85%

  *Record weight of last set  

WOD

Buy in

1000m Row

then,

5 Rope Climbs

10 Power Snatches(95/65)

20 Box Jumps(24/20)

25 KB Swings(1.5/1)

20 Box Jumps(24/20)

10 Power Snatches(95/65)

5 Rope Climbs

 * Record time

* Sub wall walks for rope climbs

E.C. 165/105 for Snatches

Extra Credit

Foam roll and Lax ball


HIIThursday (6:30pm)

 

WOD

8 Rounds

3 Min AMRAP

10 Atomic Situps

15 Dmbl S2OH

20 Jumping Jacks

25 Single Unders

20 Hammer Curls

15 Dmbl Squats

10 Plank Rows

***Rest 1 min b/t rounds, pick up right where you left off

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10 Jumping Squats + 10 Walking Lunges

Odd- 5 Pushups + 10 Situps + 5 Pullups

Strength:  " Cardio Pick"  

      EMOTM for 12 mins

      Cal. Row 16-14-12

      Burpee 14-12-10

      Cal. Airdyne 12-10-8

Pick a rep sequence you can  maintain, spend 4 mins at each station before you rotate

WOD

"Annie"

50-40-30-20-10

Double Unders

Situps

Extra Credit

Class split in teams of 2

200m ski sprints x 5 rounds

 

Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

"Partner Up"

     0-6 mins

21-15-9

Thrusters(95/65)

Pull Ups

     6-12mins

21-15-9

OHS(115/75)

HSPU's

     12-18mins

21 Hang Cleans(135/95)

50 Du's

15 Hang Cleans

50 Du's

9 Hang Cleans

50 Du's

     18-30 min

AMRAP for 12 Min

400m Row

20 Burpee over bar

30 Box Jumps

40 Sit-ups

 * With remaining time change weight and recover

* Record time of each wod

*Spilt reps however you like

Extra Credit

Enjoy the weekend

CrossFit Heights