Week of January 14, 2019

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Monday

Warm Up / Mobility: 

AMRAP in 6 min.

5 MU or Strict Pull ups + 50 DUs + 20 Air Squats

or 3 MU or Strict Pull ups + 30 DUs + 20 Air Squats

        *Use this warm up to practice some gymnastics skills, no singles, modify reps as needed

Strength:  Deadlift (25 min.) 
Work up to a new 5,3,or 1RM depending on feel

    *record

WOD

 For Time:

    80 Cal. Row

    —-rest 1 min.

    70 KB Swings (53m / 35w)

   —- rest 1 min.

    60 C2B Pull Ups

    *Record total time minus 2 min.

    *Do not cut  rest time short!

 

Extra Credit

 Tabata Jumping Air Squats for total squats

 


Tuesday

Warm Up / Mobility:  2 rounds:

OH Plate Lunge down and back, at each end 10 ground to OH before continuing.

Strength:  Push Press (25 min.) 

    Every 90 sec. for 12 rounds 1 Push Press

    Work up to a heavy single

    *Try to hit your heaviest round 9 and then drop weight the last 3 rounds

    *We will be doing push press during the next strength cycle so make sure you record your heaviest

WOD

 A.) 4 Rounds:

        1 min max Cal. Assault Bike

        30 sec rest

        1 min max wall balls (20m /14w)

        30 sec rest

   Rest 3 min. between A and B

    B.) 4 Rounds:

        1 min max 30 ft shuttle runs

        30 sec rest

        1 min max sit ups or T2B

        30 sec rest


    *Record Total reps

 

Extra Credit

Foam Roll / Lax Ball


HIITuesday (6:30pm)

Hurdle Jump / Burpee

WOD

 A.) 4 Rounds:

        1 min max Cal. Assault Bike

        30 sec rest

        1 min max wall balls (20m /14w)

        30 sec rest

   Rest 3 min. between A and B

    B.) 4 Rounds:

        1 min max 30 ft shuttle runs

        30 sec rest

        1 min max sit ups or T2B

        30 sec rest

    *Record Total reps

 


Wednesday

Warm Up / Mobility:  Burgener Warm Up

Strength:  4 RM Touch n Go Snatch (25 min.) 


    Every 2 min for 10 rounds

    Work up to a heavy 4RM for the day

    *Try to hit your heaviest round 7 and then drop weight the last 3 rounds

    *Can be Power or Squat Snatch



WOD

 AMRAP in 15 min

    15 Power Snatch (95m / 65w)

    15 HSPU

    15 SDHP (95m / 65w)

    15 Burpees 2 Target

 *Record total Rounds + Reps

Extra Credit

 5 min Push Up Plank hold with Med ball pass

 


HIIThursday (6:30pm)

 Tabata - Burpee!

EMOM - partner med ball sit-ups  10 rounds

WOD

Teams of 3

30 - KBS

30 - Cal Row

30 - Jumping Squats

30 - Dmbl Thruster

 

 


Friday

Warm Up / Mobility:  3 Rounds

Even-  30sec Standing Straddle + 30 Sec Downward Dog

Odd- 30 Sec Pigeon L leg + 30 sec Pigeon R leg

Strength:   Back Squat (20 min.) 

    Every 90 sec. for 12 rounds

    Work up to a heavy single for the day

    *Try to hit your heaviest round 9 and then drop weight the last 3 rounds

    *We will be doing back squat during the next strength cycle so make sure you record your heaviest


WOD

  AMRAP in 5 min

    Cals on Assault Bike

    Rest 5 min.

    AMRAP in 5 min

    Squat clean & jerk (155m / 105w)

    *scale weight and to if needed

     *Record both AMRAPs and total

 

Extra Credit

 3 x 20 Hammer Curls (it's Friday!)

 


Saturday (Class at 9:00am and 10:00am)

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up for "3 Girls with a Hero"

     In 30 Min complete:

    1 Round of "Jackie" (80 reps)

    2 Rounds of "Diane" (180 reps)

    3 Rounds of "Barbara" (420 reps)

    With remaining time AMRAP "Jack"

    *Record time to finish last round of "Barbara" and rounds and reps of "Jack".  If you do not finish "Barbara" record total reps.

    *One person works at a time, split reps however

 

    "Jackie" (1000m Row, 50 Thrusters (45m/45w), 30 Pull Ups)

    "Diane" (21-15-9 Deadlifts (225m/155w) HSPU

    "Barbara" (20 Pull ups, 30 Push ups, 40 Sit ups, 50 Squats)

    "Jack" (10 Push Press (115m/85w), 10 KB Swings (53m/35w), 10 Box Jumps (24m/20w)

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