Week of August 6, 2018

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Monday

Warm Up / Mobility:  3 Rounds

Even- 12 Wallballs + 8 Pushups

Odd- 12/10 Cal Row

Strength:  Establish a 3RM Thruster (20 min)

EMOTM for 8 minutes - 2 thrusters at 75-85% 3RM

---Rest/set up weight for WOD--- 2 minutes

WOD

At 10min on a running clock complete

21-15-9

    Deadlift (185/120)

    Box Jump (24/20)

*After each round run 200m, workout ends with 200m run

*E/C- DL 225/155 and Box Jumpovers

Extra Credit

400m Farmers Carry


 

Tuesday

Warm Up / Mobility: Group Stretch

Strength:  With teams of 3 Row For Time (pick one)

    7500m alt every 500m

    6000m alt every 400m

    4500m alt every 300m

*30 Min time cap

WOD

4  Rounds for time

    5 Donkey Kicks

    10 Burpee Pullups

    15 KBS (53/35)

    20 Sit-ups

*15 min time cap

*E/C 6 Burpee MU + T2B

Extra Credit

"Thunderstruck" Pushups

Thunderstruck by AC/DC, every time you hear "Thunderstruck" complete one pushup, Rest will be at the top in a plank position.  

*Record how many pushups you complete before you fail.  


HIITuesday (6:30pm)

Teams of 4 - Shuttle sprints - 8 min

 

5 Rounds 

30 sec on / 30 sec off

Dmbl Plank Rows (40/20)

Bike for Cals

Single Unders

Ski for Cals

Burpee 2 Plate

Dmbl H. Clean + Jerk

1 min rest b/t stations.   Remain at same station for all 5 rounds before moving

 

 


Wednesday

Warm Up / Mobility:  3 Rounds-  10 Calorie Row, 10 Front Squats with empty bar, 10 S2OH with empty bar.

Strength:  Hang Clean & Jerk or Hang Snatch, Work up to a heavy single.

WOD

6 , 5 , or 4 Round For Time

    5 Power Snatch (135/95)

    5 Power Clean + Jerk (135/95)

*Scale weight and rounds to finish under 12 min time cap.

*E/C- AMRAP wallballs(20/14) with remainder of 12 min

*Record time and number of wallballs

Extra Credit

KB Walk x 3 each arm

Down OH, Back at chest


 

HIIThursday (6:30pm)

Teams of 2 - Farmers Carry - 8 min

WOD

8 - 3 min rounds, rest 1 min between rounds

20 Box Jumps

20 Wall Ball

20 KBS

20 KB Lunge

20 Situps

20 Pullups

Pick up where you left off, record total rounds + reps


 

Friday

Warm Up / Mobility:  3 Rounds: 

Even- 20 Second Handstand Hold + 20 Single Unders

Odd - 10 Lunges, 10 Air squats with 5 second pause at the bottom.

Strength:  Overhead Squat

    5-5-3-3-2-2

Work up to a heave double, record best lift.

WOD

2 Rounds for time

    800m Run

    25 OHS (75/55)

*18 min time Cap

*Scale weight, reps, and running distance as needed

Extra Credit

Do something outside: sled push, tire flips, mile run, sprints, yoke carry, sledge hammer slams.


 

Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

AMRAP for 35 min

    30 Thruster (95/65)

    30 Bar Facing Burpee

    30 Cal Row

    30 Box Jumps (24/20)

    30 Med Ball Cleans

    30 KBS (53/35)

*200m run after each movement

*Split reps any way you like

Extra Credit

Enjoy the Weekend

CrossFit Heights