Week of November 19, 2018

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Holiday Schedule: Monday, Tuesday Wednesday normal hours

Thursday - 9am workout

Friday - No 5:45am class. Regular evening classes (4:30, 5:30)

Saturday - 9am workout

Not a single pound, Maintain Don’t Gain Challenge weigh-ins begin this week. See board at the gym for additional information.


Monday

Warm Up / Mobility:  2 Rounds

25 Double Unders + 12 Jumping Lunges + 6 Cal Bike

Strength:  Back Squat (25mins)

6 @ 70%, 6 @ 75%, 6 @ 80%, 4 @ 85%, 3 @ 90%, 6 @ 75%

WOD

AMRAP 12 min.

15 Cal. Row

15 Wall Balls 

Extra Credit

(8 Double Unders)

Core Test

 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 5 Burpee + 5 Pullups

Odd- 5 Inch worms + 10 KBS

Strength:  (35mins)

Push Press 1-1-1-1

Jerk 1-1-1-1

*your last successful push press should be your first jerk. Warm up your jerk as you warm up your push press.  

WOD

 For Time

50 cal Assault bike (42 cals for women)

40 KB Swings (70m/53w)

30 T2B

20 KB High Pulls

10 Burpee MU (Mod Burpee C2B)

*15 time cap.  

Extra Credit

(9 Double Unders)

2 min Max box jumps (24/20)


HIITuesday (6:30pm)

EMOM for 15 Min

10 Lateral Bar Jumps + 6 Windshield Wipers

WOD

Teams of 3 - 22 min AMRAP

Row 250m

10 Box Jumps

10 K2E

10 KBS

10 Wall Balls

*2 people are working at a time. Start with one person on the rower and one on the K2E. Partner 3 will be resting until the person who started on K2E finishes the 10 wallballs, then they will begin at the rower. Once you finish you will rest until the next person finishes. 1 person should be resting at all times while 2 people are working.


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 10 Air Squats + 10 Lunges

Odd- 10 Band Pull Aparts + 10 Pushups

Strength:  Snatch or Clean (30 min)

    7 rounds, every 2 min. 2 snatches or 2 cleans @ 80-90%

    *Choose one: snatch or clean

WOD

  "Diane"

    21-15-9

    Deadlift (225m / 155w)

    HSPU 

     *Partner up and have someone count your reps  

Extra Credit

(10 Double Unders) 

 


Thursday - Happy Thanksgiving

3 person teams:

A.) In 6 min. each team member must establish a 3RM touch n go power snatch while their partners accumulate wall balls

  • Each team member will have 2 min. to find the 3RM snatch, rotate every 2 min.  Only 2 people doing wall balls at a time.

  • Score will be total weight of 3rm touch n go power snatches plus total number of WB

REST 2 MIN.

 B.) AMRAP in 12 min.

        15 Power cleans (135/95)

        30 Cal. Row

        90 Double Unders 

REST 2 MIN.

C.) AMRAP in 8 min.

        climb the ladder by 3s (3,6,9,12, etc)

        SH2OH (135m / 95w)

        Box Jump Overs (24m /20w) (lateral or facing)


REST 2 MIN.

D.) AMRAP 12 min.

        10 Assault Bike Cals

        10 Alternating Dmbl Snatches (R+L=2) (50m/30w)

   *For B,C, and D split reps however.  One person works at a time.  


Friday

Warm Up / Mobility:  3 Rounds

Even- 12/10 Cal Bike

Odd- 12/10 Cal Row

Strength:  Front Squat

5@70%, 5@75%, 4@80%, 4@85%, 3@90%

then 3 x 1 2 sec Paused squats @ 85%

WOD

7 Rounds for time:

7 Cleans (95m / 65w)

7 Thrusters (95m /65w)

7 Buprees over bar

Extra Credit

 (12 Double Unders)

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

22 Min AMRAP (Partner Up)

    100 Double Unders (2x singles)

    90 Sit Ups

    80 Box Jumps (24/20)

    70 KBS (53/35)

    60 Jumping Air Squats

    50 Pullups

    40 Front Rack Lunges (95/65)

    30 S2OH (95/65)

    20 Ring Dips

    10 OHS (95/65)

---Rest 1 min---

7 Min AMRAP

    WallBalls (20/14)

*Record score for both AMRAPS

*Split reps any way you like


(13 Double Unders)

CrossFit Heights