Week of September 17, 2018

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Monday

Warm Up / Mobility:  3 Round Complex with empty bar

3 DL shrug HP+ 3 Hang Power Cleans + 3 Power Cleans 

200m row after each complex

Strength:  Power Clean  (30 min)

    Work up to a heavy single

WOD

AMRAP in 9 minutes

    9 KBS (53/35)

    9 Burpee

    9 KBHP

    9 Box Jumps (24/20)

-E/C    KBS 70/53

Extra Credit

5 attempts at max double unders

-Record best consecutive and total of all 5

-60 second rest between attempts


Tuesday

Warm Up / Mobility:  3 Rounds

10 Banded Good mornings, 10 step X Band Walk (L and R), 10 Wall Balls 

Strength:  Push Press 5x3

-Use same weight for all 5 sets, record weight

WOD

    800m Run

    15 Deadlifts (225/155)

    400m Run

    10 DL

    400m Run

    10 DL

    800m Run

    15 DL

*Record Time

*E/C 275/185

Extra Credit

1,000m recovery row


HIITuesday (6:30pm)

EMOM x 10 Min

Even 15 Wallballs

Odd 15 KBS

WOD

Teams of 4

Bike for max distance alt every 500m

1 person will hold plank

 


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 20 walking lunges

Odd- 5 Burpee + 5 KBS

Strength:  Back Squat (25 min)

    5x6 @ 80% 1RM

WOD

A) "Cindy" 20 Min AMRAP

    5 Pullups

    10 Pushups

    15 Air Squats

B) "Mary"  20 Min AMRAP

    5 HSPU

    10 Pistols

    15 Pullups

*Pick one

*This is a benchmark workout, make sure your record your score 

Extra Credit

Foam Roll, Lax Ball


HIIThursday (6:30pm)

Rowling x 10 Rounds

WOD

AMRAP

10 Dmbl Thrusters

10 Burpee

20 Situps

20 Walking Lunges

40 Single Unders

400m Run


Friday

Warm Up / Mobility: Banded shoulder mobility

Strength:  Snatch

    Work up to a heavy TNG double

WOD

5 Rounds for Time

    5 Power Snatches (135/95)

    50 Double Unders (125 Singles)

Extra Credit

Athlete Choice


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

2 Rounds

40 Front squats

40 Push Press

40 Burpee over Bar

200 Single Unders

Then with remaining time AMRAP

40 Box Jumps

40 Sit Ups

40 Cal Row

40 Cal Bike

*35 min time cap

CrossFit Heights