Week of January 28, 2019

Saturday Crew put in some serious work this last week!

Saturday Crew put in some serious work this last week!

Monday

Warm Up / Mobility:  3 Rounds

5 Burpees

    10 S2OH Empty Bar

    15 KBS

Strength:  Push Press (20 min)

Wendler Week 2-   3 @ 70%, 3 @ 80%, 3+ @90%

New and intermediate lifters use your 1RM to calculate numbers.

Experience and advanced lifters use 90% of your 1 RM to calculate your numbers.

Remember your last set is always for max reps! +++++

WOD

 For Time:

50 Cals Assault Bike (42 women)

200 DUs

50 Push ups

100 Wall Balls (20/14)

*20 min time cap

*Extra challenge (50 HSPU instead of push ups) 

Extra Credit

 Accumulate 5 min in a plank hold

*30 seconds rest between each attempt

*Record number of attempts 


Tuesday

Warm Up / Mobility:  3 Rounds

150m Row, 10 Banded Good mornings, 5, 5sec pause squats

Strength:  Deadlift (30 min)

    20-10-5-3

    *Record weight for each set.

    *Warm Up squat clean after deadlift

WOD

 10 Rounds For Time:

1 squat clean (225 / 155)

3 Burpee MU (mod 3 burpee + 3 dips)

*Modify weight to 70-80% of 1 RM squat clean if needed.

15min Cap 

Extra Credit

1,000m Row at Recovery Pace


HIITuesday (6:30pm)

EMOM 16 Min

Even- 15 Box Jumps

Odd- 15 KBS

WOD

25 Min AMRAP

Teams of 3

60 Cal Bike

60 Plank Rows

180 Jump Ropes

60 Wall Balls

60 Sit Ups

 

 


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 5 Burpee + 15 KBS

Odd- 10 Cal Row

Strength:  A.) EMOM for 10 min. Pull ups or C2B Pull ups. (10 min.)

        *Choose a challenging number of pull ups (3-10) and try to maintain for each round.

        *If you cannot complete your reps in the time period, take one round off, decrease number of reps, and continue for remaining time.

    B.) Bench 20-10-5-3 (15 min.)

        *Record total weight

WOD

500m Row x 2

250m Row x 4

100m Row x 6

*Each row should be done at a high level of intensity!!!!! Rest as needed between rows. You will have the remainder of class to finish.

*Record both 500m row times, and fastest and slowest of the 250m and 100m

 

Extra Credit

3x15 Partner Med Ball Sit-ups

 


HIIThursday (6:30pm)

EMOM 16 Min

Even- 15 Dmbl Snatch

Odd- 15 Push-ups

WOD

2 Rounds for time

30 Goblet Lunges

30 Burpee

30 Pullups

30 Goblet Squats

30 KBHP

30 Mtn Climbers

30 KB Lateral Jump Overs

  22 min time cap


Friday

Warm Up / Mobility:  Trainer Led Warmup/Stretch

Strength:  1.) Snatch 3RM Touch n Go (15 min)    

    Every 90 secs. for 10 rounds

    Work up to a heavy 3RM for the day

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

    *Can be Power or Squat Snatch

 

2.) Back Squat   (20 min)

    Wendler Week 2   3 @ 70%, 3 @ 80%, 3+ @90%

    New and intermediate lifters use your 1RM to calculate numbers.

    Experience and advanced lifters use 90% of your 1 RM to calculate your numbers.

    Remember your last set is always for max reps! +++++

WOD

 Choose One

A. "Randy"

    75 Power Snatches (75/55)

OR

B. 21 Burpee Over Bar

    15 Power Snatch (95/65)

    27 Cal Bike

    15 Power Snatch

    21 Burpee Over Bar

*Both WODs have a 10 min time cap. 

Extra Credit

Tabata barbell curls

 


Saturday (8:30 and 9:30 Class Times)

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

In Teams of 4 For Time:  35 min CAP

    100 Cal Row

    100 Burpees over bar

    100 Plate Pushups (use plates from your front squat bar)   

    100 Wall Balls

    100 Front Squat (135/95)

    100 KBS (53/35)

    100 Pull Ups

    100 Cal Bike

*All 4 members must be finished with the row before the team can begin the next movement

*One person works at a time, Split reps and row however you determine

* Record time

 

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