Week of April 22, 2019

Monday

Warm Up / Mobility:  2 rounds:  25 Double Unders + 10 Goblet Squats   + 10 Push Ups

Strength:  3 Speed Back Squats @ 60-65% of 1RM

   EMOTM for 10 mins

      * Focus of keeping core tight and moving thru the squats with speed

      * Weight should be something you can move very efficiently

Rest 2 min,

Then 10 mins to find a 3RM Back Squat for the day

  * Record best 3 reps

WOD

In 10 Minutes:
Run 400m
50 Toes 2 Bar

Run 400m
Max Rep Clean and Jerk 165/115 in remaining time

 * Record number of Clean and Jerks completed

Extra Credit

50 cals on Airdyne at recovery pace

 


Tuesday

Warm Up / Mobility:  2 rounds:  10 Mt climbers, 10 Jumping Jacks, 10 Pvc Dislocates, 10 Pvc OHS

Strength:  Snatch Complex

 1 Snatch Dl + 1 Hang Squat Snatch + 2 OHS

   * Work up to your heaviest complex, then drop to 85% and complete 3 more sets

   * Record best complex

WOD

 AMRAP in 10, climb the ladder

2 Hang Snatches (115/75)

10 Du's

4 Hang Snatches

20 Double Unders

6 Hang Snatches

30 Double Unders

ect...

* Add 2 Hang Snatches and 10 Du's each round

 *  Record  round and reps where you finished 

Extra Credit

3x15 Partner med ball sit ups


HIITuesday (6:30pm)

WOD

 5 Rounds for Max Reps

  • Max Box Jumps

  • Max Burpee

  • Max Cal Bike

  • Max KBS

  • Max Sit-ups

  • Max Ring Rows

1 Min at each station, 30 second transition between movements

 


Wednesday

Warm Up / Mobility:  2 Rounds- 200m Row, 10 steps left+right X band step, 5 strict pull ups

Strength:  Strict Press (30mins)

  Spend 10 mins working up to a heavy single

       * record weight

Then,

    5x3 @80-85% of your heavy single    

WOD

Chipper for Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-Ups
30 KB Swings (53/35)
30 Front Squats (115/75)
30 Toes to Bar
30 Push Presses (115/75)
30  Hand release Push Ups
30 Wallballs (20/14)
30 Burpees
30 Double-Unders

 *Record time

*20min Cap

 

Extra Credit

Core Test 

 


HIIThursday (6:30pm)

EMOM for 10 Min

Even - 16 Dmbl Snatch

Odd- 20 Dmbl goblet lunges

WOD

Death by 10m sprints

Death by Cal Row

Rest at least 5 min between

Start both at 5 cal/sprints

 

 


Friday

Warm Up / Mobility:  3 Rounds

Even- Row 10/8 Cal

Odd- 5 burpee 8 Wall Balls

Strength:  2  Hang full Cleans every 90 sec for 10 rounds

   * Build up to a heavy double at round 7, then back the weight down for the last 3

   *  You do not have to hold on to the bar, as long a you get 2 hang cleans in the 90 sec

   * Record heaviest double

WOD

21 HSPU's

21 Push Ups

21 Dips

500m Row

15 HSPU's

15 Push Ups

15 Dips

1,000m Bike

9 HSPU's

9 Push Ups

9 Dips

500m Row

  • Record Time, 20 min Cap

 

Extra Credit

 3x20 Hammer Curls 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

"Partner Up"

AMRAP in 25 min

(Buy In)

    2 Rounds of:

    1000m Row

    50 Thrusters (45m / 35w)

    30 Pull ups

*split reps and meters evenly, one person works at a time.

    With the remaining time AMRAP "Jack"

    10 Push Press (115m / 75w)

    10 KB Swings (53m / 35w)

    10 Box Jumps (24m / 20w)

*split reps however you like for "Jack"

*one person works at a time

*record time to complete Buy In and Total rounds of "Jack"

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