Week of October 1, 2018

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Monday

Warm Up / Mobility:  Tabata Assualt Bike or Row + 10 Wall facing tempo squats (3 sec down 3 sec at the bottom 1 sec up) 

Strength- Front Squat  5-4-3-2-1-1 

        *Record weight for each. Suggested 5@82%, 4@85%, 3@88%, 2@90%, 1@90%+, 1@90%+


WOD

 For Time (18 min time cap)

    50-40-30-20-10

    Wall Balls (20m /14w)

    25-20-15-10-5

    Pull Ups

    *Everytime you break on the wall balls stop and do 5 pushups.  Every time you break on the pull ups stop and do 5 burpee. 

    *Ex. Challenge C2B pull ups 

Extra Credit

 3 x 20 Hammer Curls

 3 x 20 Back Extensions 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- Row 12/9 Cal

Odd- 10 KBS + 8 Goblet Squats

Strength:  1 Power Snatch + 1 Hang Snatch (full)

       *In 15 min work up to a heavy but not maximum complex, then

        EMOM for 10 min 1 Hang Snatch (full)

        *Start around 85% of complex weight and add weight every 2-3min. depending on feel (Quality lifts!)

 WOD

 AMRAP in 10 min.

    10 Hang Power Clean (135m / 85w)

    10 Lateral Burpees Over Bar

*E/C- 165/105

Extra Credit

Core Test


HIITuesday (6:30pm)

Shuttle Sprints

WOD

3 Rounds for Time

10 DB Snatch (alternate every five reps)

15 Pullups

20 Box Jumps (24,20)

25 Hollow Rocks 

25 KBS

20 Burpee over Dmbl

15 WallBalls

10 Dmbl S2OH (Alternate every 5 Reps)


Wednesday

Warm Up / Mobility:  2 Rounds: 30 Dus + 15 push ups + 30ft walking lunge 

Strength:  Off

WOD

 Part A.) 21-15-9

                Assault bike cals.

                Ring Dips 

                *6 min time cap, new heat starts every 7 min (record reps if you do not finish (90 total))

                *you do not have to rest cals. on bike 

 

    REST at least 5 min. between part A & B

 

    Part B.) 500m row

                  400m run (800m Bike for morning class)

                *3 Rounds, rest 2-3 min between each round

                *Record time for each round and total

Extra Credit

 3 x 10 Single Leg KB DL

3 x 10 Single Arm KB row 


HIIThursday (6:30pm)

Box Jumps

WOD

22 Min AMRAP

15 Dmbl Strict Press

10 Ring Dips

15 Wall Ball Situps

10 Burpee Pullups

*200m run after every movement


Friday

Warm Up / Mobility:  3 Rounds

Even- 12/9 Cal Row

Odd- 10 Thrusters (45/35) + 15 Double Unders

Strength:  Clean & Jerk (35 min)

   *Work up to a 3 RM for the day.  Not touch n go, drop and reset after each. 

WOD

In 12 Min.

    10 Thrusters (135m /95w)

    20 Power clean & jerk (135m / 95w)

    10 Thrusters (135m / 95w)

    Then, with remaining time

    AMRAP

    25 Double Unders

    10 T2B

    *Record time and AMRAP

Extra Credit

 Foam Roll + Lax Ball

 

Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

"Filthy Fifty"


50 Box jump, (24m / 20w)
50 Jumping pull-ups
50 Kettlebell swings, (35m / 24w)
50 Steps Walking Lunge
50 Knees to elbows
50 Push press (45m / 35w)
50 Back extensions
50 Wall balls (20m/14w)
50 Burpees
50 Double unders

*Can be done solo or split with a partner

CrossFit Heights