Week of September 24, 2018

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Monday

Warm Up / Mobility:  3 Rounds

200m row, 10 KB swings, 10 Goblet squats 

Strength:  Clean  (25 min)

    1x3@75%          1x2@90%

    1x3@80%          1x1@90+%

    1x2@85%

   * Full Cleans if mobility allows

   * Record weight of last set

WOD

AMRAP 2:00:Clean and Jerks (185/135)
Rest 2:00
AMRAP 1:45:Clean and Jerks (155/105)
Rest 2:00
AMRAP 1:30:Clean and Jerks (135/95)
Rest 2:00
AMRAP 1:15: Clean and Jerks (115/75)
Rest 2:00
AMRAP 1:00: Clean and Jerks (95/55)

Post Total Repetitions

 *Cleans can be power or full, scale weight appropriately so weight can be lightened each set.

*Change weight during rest period

*E.C start with 205/155, end with 115/75 

Extra Credit

1000m Recovery row

 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 10 KBS + 10 Lunges

Odd- 5 Burpee + 10 Wallballs

Strength:  Back Squat (25 min)

    5x3 @ 85% 1RM

   * Keep weight the same for a 5 sets

   * Record weight used

WOD

 Buy In 

100 Double Unders

Then,

3 Rounds

20 OH Plate lunges(R+L=2)(45/25)

15 KB Swings(1.5/1)

10 Burpee Box Jumps (24/20)

Cash Out,

100 Double Unders

 *Record time

*E.C. KB swings2/1.5, Burpee BJ's 30/24  

Extra Credit

3 x 15 Goodmornings


HIITuesday (6:30pm)

Class split into 2 teams

15 min to ski for max meters, switch every 250m.

WOD

10-9-8-7-6-5-4-3-2-1 Reps 

Wall Balls

Strict Pull-ups / Ring Rows

Burpee's

Wall Ball Sit-ups 


Wednesday

Warm Up / Mobility:  3 Rounds-  10 calorie Airdyne, 10 step X Band Walk (L and R), 10 Wall Balls 


Strength:  Push Press 5x2@ 90%

-Use same weight for all 5 sets, record weight

- If you do not know your percentage, this should be a fairly challenging weight.

WOD

For Time:

400m Run

40 Sit ups

20 Thrusters(95/55)

400m Run

30 Sit Ups

15 Thrusters(95/55)

400m Run

20 Sit Ups

10 Thrusters(95/55)

 *18 min Cap, record time

* E.C. Toes 2 bar 

 ***Morning class will row

Extra Credit

 Core Test

 


Thursday 6:00 - 6:30pm

Gymnastics Skill Class

HIIThursday (6:30pm)

 

WOD

Teams of 2
Working together, each teammate completes 3 rounds for total time:

500m Row

21 Burpees

400m Run 

Working at the same time, while 1st teammate Rows, the other Runs.  As soon as both are finished, complete 21 Burpees each, together. Then, as soon as both are finished with the burpees, 2nd teammate Rows, the other Runs.  That completes Round 1.

Cool Down

Group Mobility


Friday

Warm Up / Mobility:  3 Rounds

Burgener Warm Up 

Strength:  Snatch Complex (25 min)

1 Snatch Deadlift + 1 Snatch (lower below knee without touching ground from deadlift position, then full snatch) + 1 OHS

  * Work up to a heavy complex, then drop to 85% and complete 3 more complexes

 * Record weight of best complex

WOD

 10 Rounds for time:

1 Snatch(full)(use 90% of best complex today)

5 C2B Pull Ups

10 Pushups

* Record time and weight used

* E.C Sub 3 mu's for the C2B and Pushups

20 min Cap 

Extra Credit

 Run 1 mile at recovery pace 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up
32 Min AMRAP:
400m Run

10 Wall Walks

20 Power Cleans(155/105)

30  Wall Balls(20/14)

40 Deadlifts(155/105)

50 Burpees

 * 400m run is run together

* Split reps how ever you would like

* Record rounds and reps

CrossFit Heights