Week of August 27, 2018

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Monday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 10 Air Squats + 8 Jumping Lunges

Strength:  Back Squat

    Work up to a heavy single or complete 5x5 at 80%

WOD

10 Rounds for Max Reps

    30 Seconds Max KBS (53/35)

    30 Seconds Max Box Jumps (24/20)

    30 Seconds Rest

*Record total KBS and total Box Jumps

Extra Credit

Partner Med Ball Sit Ups 3x15 or complete 50 T2B in as few sets as possible, rest 30 seconds between each attempt.


Tuesday

Warm Up / Mobility:  3 Rounds - 10 Pushups + 10 Wall Balls + 10 Cal Bike

Strength:  2,000m Row for Time

*Record Time

WOD

4 Min Max Wall Balls (20/14)

---Rest 1 min---

Then 3 Rounds For Time

    Run 400m

    8 Front Squats (135/95)

    8 S2OH (135/95)

*20 min time cap on running clock

*Record number of wall balls and time MINUS 5 minutes

Extra Credit

3 Sets for max dips, rest 60 seconds between each set


HIITuesday (6:30pm)

2 Groups for 10 min

Battle Ropes 20 sec work / 10 second transition to next person

WOD

“Bradley”

10 rounds for time:

Sprint 100 meters

10 pull-ups

Sprint 100 meters

10 burpees

Rest 30 seconds

 

Wednesday

Warm Up / Mobility:  Trainer led stretch

Strength:  Deadlift

    Work up to a heavy single or complete 5x5 at 80%

WOD

100 Double Unders (2x singles)

25 Burpees

25 Pullups

50 KB High Pulls (53/35)

25 Pullups

25 Burpees

100 Double Unders

    * 17 min time cap

    *Scale reps as needed to complete under the time cap

Extra Credit

20 Man Makers for time (40/20)

    *Man Maker- in the plank position, Right arm DB row + Pushup + Left arm DB row + Pushup + Clean + Jerk

 


HIIThursday (6:30pm)

10 Min

Land Mine 20sec

Plank Hold 20 sec

Rotate through 4 groups

WOD

AMRAP in 6 minutes:

10 Knees to elbows

10 Med ball cleans

---Rest 1 min---

AMRAP in 6 minutes:

10 Dmbl Bench Press 

10 Jumping lunges

---Rest 1 Min---

AMRAP in 6 minutes:

10 KBS

10 Step Ups w/ KB

 


Friday

Warm Up / Mobility:  Burgener Warm Up with empty bar

Strength:  Warm up to 70-80% 1RM Snatch

    EMOTM for 10 min 2 snatch attempts at 75-85%.  

    Record weight and number of successful attempts out of 20. (only 2 attempts per minute)

WOD

21 - 15 - 9

    Hang Power Cleans (135/95)

    HSPU

*12 min time cap

Extra Credit

3 x 15 Hammer Curls


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner UP

A)    AMRAP in 15 min

    20 Pushups

    20 T2B

    20 Cal Row

*Every 3 min starting at 0 both partners complete 200m run.  

B)    AMRAP in 15 min

    20 KB Lunge (53/35)

    30 KBS (53/35)

    40 Double Unders (3x singles)

*Every 3 min starting at 16 on the running clock 10 synchronized burpees 

*Complete AMRAP with remaining time

*One person works at a time

*Record round and reps for part A and B

Extra Credit

Enjoy the Weekend!

CrossFit Heights