Week of February 11, 2019

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Monday

Warm Up / Mobility:  Shoulder Mobility

Strength:  Wendler off (we will start Wendler Push Press cycle 2 next Monday)

Pick one:

    A. Seated Barbell Press 3-3-3-3-3

        *after last set drop to 75-80% of your best set of 3 and complete 3x8

    B. Jerk complex

        *2 push jerks + 1 split jerk

        *work up to a heavy complex    

WOD

For Time:

    1,000m row

    21 kb swings (53m/35w)

    15 pull ups

    9 push ups

    500m Bike

    9 push ups

    15 pull ups

    21 kb swings

    *15 min time cap

    *extra challenge: KB swings @ 70m/53w, C2B pull ups, HSPU

Extra Credit

 10x3 Pendely Row


 

Tuesday

Warm Up / Mobility:  3 Rounds

10 Thrusters, 10 FR Lunges, 10 KBS

Strength:  Squat Clean, Every 90 secs for 10 rounds  

    2x2 @65%, 2x2 @ 75%, 2x1 @85%. 2x1 @95%, 1x1 @ 95%+ (if feeling good), 1x1 @85%

    *example. 2x2 @65%, (2 sets or rounds x 2 reps).  For rounds 1 and 2 do 2 squat cleans @ 65%

    Beginners: 1 Power Clean + 1 front squat, every 90 secs for 10 rounds

    *add weight each round 

WOD

30 Power Cleans (95/65)

    120 DUs (2x singles)

    30 Wall Balls

    20 Power Cleans (115/75)

    80 DUs

    20 Wall Balls

    10 Power Cleans (135/95)

    40 DUs

    10 Wall Balls

    *extra challenge weight: (95/65), (135/95), (185/125)

    *22 min time cap 

Extra Credit

12-9-6 for time

    Box Jump

    Burpee


HIITuesday (6:30pm)

EMOM for 14 min

Even- 10/8 Cal Row

Odd- 7 Burpee

WOD

 1 Min Work, 30 second rest/transition x 3 rounds

Cal Bike

Wall Balls

Sit Ups

KBS

Ring Rows

 


Wednesday

Warm Up / Mobility:  Group Stretch

Strength:  Spend 15 min. working on skills: 

    *HSPU, HS walks & holds, Double Unders, Rope Climbs, Ring Work, Kipping or Butterfly pull ups

WOD

Pick 2:

    A.) 21-15-9

        Assault Bike Cals

        Burpees


    B.) 21-15-9

        Box Jumps (24m/20w)

        HSPU


    C.) 21-15-9 

        Calorie row

        Ring Dips

    *Record time for each

    *Rest at least 5-7 mins. between WODs.  

    *Extra challenge, complete all three WODs! 

Extra Credit

 Off


 

HIIThursday (6:30pm)

 EMOM for 14 Min

Even- 10 Wall Balls

Odd- 15 Sit ups

WOD

25 Box Jumps

25 Dmbl snatch

25 Burpee over dmbl

25 OH Dmbl Lunge

25 Single Dmbl Thruster

25 Pushups 


Friday

Warm Up / Mobility:  6 Frames Rowling

Strength:  Wendler off (we will start Wendler Back Squat cycle 2 next Friday)

Pick one:

    A. Snatch Grip Deadlift 3-3-3-3-3

       

    B. Paused Front Squat (just below parallel) 5x3

        *Same weight across   

WOD

For Time:

    9 Bar MU

    21 Push Jerks (115m/85w)

    7 Bar MU

    15 Push Jerks

    5 Bar MU

    9 Push Jerks

    *Mod for Bar MU, 2 X C2B Pull Ups

Extra Credit

 2 Min Wall Sit passing medball

 


Saturday (8:30 and 9:30 am class)

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner up to complete part or variation of a workout from each year

11.2

    AMRAP in 5 min

    9 DL 155/105

    12 Push ups

    15 Box Jumps (24/20)

---Rest 1 Min---

13.3

    AMRAP in 5 Min

   Wall Balls (20/14)

---Rest 1 Min---

14.1

    AMRAP in 5 Min

    30 Double Unders (60 singles)

    15 Power Snatches (75/55)

---Rest 1 Min---

15.1

    AMRAP in 5 Min

    10 OHS (75/55)

    10 C2B Pullups

16.5

Complete for Time

21-18-15-12-9-6-3

Thrusters (75/55)

Burpee over Bar

*Split reps any way you like

*Record total reps or rounds + reps from each workout and time for last workout

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