Week of January 7, 2019

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Monday

Warm Up / Mobility:  2 Rounds - 200m Row, 15 banded good mornings, 10 lunges

Strength:  Deadlift & Seated Box Jumps (30 min.) (Test next week)

Deadlift 3 x 5 (touch n go)

  • Add 10-15 lbs. from last week.  Same weight across.

Seated Box Jumps 3 x 5

  • Higher than last week.  Perform sets after deadlift sets. 

  • Do not rush. Jump up, step off and wait a few seconds before next rep.

WOD

 Choose one:

A.) For time

    30-20-10

    Cal Bike / Row / Ski (your choice)

    Deadlift (185m / 125w)

    *10 min. time cap

    *Women Cals on (27-17-7)

B.) AMRAP in 10 min.

    10 Burpee Box Jumps (24m /20w)

    10 Deadlift (185m / 125w) 

Extra Credit

1,000m recovery row 


Tuesday

Warm Up / Mobility:  Banded Shoulder Mobility

Strength:  Bench Press 4x10 (same weight across)

    Dumbbell or KB Row 4x10 (same weight across)

    *Record weight. Perform dmb. rows after each set of bench press

WOD

5 Rounds For Time:

50 Double Unders

30 KB Lunge (53m / 35w) (L+R=2)

10 Dips

*rest 1 min after each round

*Score is time minus 4 min (4min of rest) 

Extra Credit

3x15 Partner med ball Sit ups


HIITuesday (6:30pm)

WOD

EMOM for 35 Min

Min 1 - 30 Jump Ropes

Min 2 - 20 Jumping Lunges

Min 3 - 10 Pushups

Min 4 - 10/7 Cal Row

Min 5 - 15 Situps


Wednesday

Warm Up / Mobility:  3 Rounds

25 Du's, 10 push ups, 5 strict pull ups

Strength:  Clean & Jerk Complex
 Every 2 min for 10 rounds: 1 squat clean + 1 hang squat clean + 1 jerk

    *work up to a max

WOD

 In 14 min.

1000m Row

AMRAP

10 Box jump overs (24m / 20w)

8 Hang Power cleans (135m / 95w)

6 HSPU     (Mod HRPU)

*Record Rounds and Reps

*E/C 165/105 

Extra Credit

 3 attempts

  Max Plank hold

     30 sec rest between attempts


 

HIIThursday (6:30pm)

 EMOM 15 Min

Min 1 - 20 Flutter Kicks

Min 2 - 20 Mtn Climbers

Min 3 - 5 Shuttle Sprints

WOD

Partner Up (20 Min ARMAP)

20 Wall Balls

20 Plank Rows

20 Dmbl Snatch

20 Burpee

20 KBHP

20 Cal Bike  


Friday

Warm Up / Mobility:  3 Rounds

Even- 10 KBS + 5 KBHP

Odd- 10 Lunges + 5 Burpee

Strength:  Every 90 sec. for 12 rounds

Back Squat (work up to a heavy triple)

or

Snatch (work up to a heavy double)

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

*Record heaviest

WOD

"Bergeron BeepTest"

    EMOM for as long as possible
    7 Thrusters (75/55)

    7 Burpees

    7 Pull Ups

    *If you finish less than 5 rounds rest 2 min. and then repeat 

    *Modify as needed 

Extra Credit

 Accumulate 50 cals on the Assault Bike 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

AMRAP in 25 Min

Rx                                            

10 Sit-Up  {T2B}

10 Wall Ball(20/14)                    

10 Power Clean(95/65) {135/95}            

10 Box Jump(24/20) {BJO}

10 KB Swing(53/35) {70/53}

100 Single Unders {DU}

*Add 10 Reps to each movement after each full round

{Extra Challenge}

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