Week of April 15, 2019

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Monday

Warm Up / Mobility:  2 Rounds - 10 Cal Row, 15 Wall Ball, 20 Lunges

Strength:  3 Front Squats every 90 sec's for 10 rounds

   * Build up to a heavy triple at round 7, then back down

   * Record heaviest set of 3

WOD

1,000m Row

-then directly into

3 Rounds:
10 Chest to Bar Pull-Ups

15 KBS (53/35)

20 Burpee

*18 min time cap

Extra Credit

Accumulate 50 cals on the bike at a recovery pace


 

Tuesday

Warm Up / Mobility:  3 Rounds- 10 Mtn Climbers, 10 Jumping Jacks, 10 situps, 10 Pushups

Strength:  Bench Press for total load

    20-15-10-6-2

-Add weight from each successful set for total load

-Only one attempt at each rep range

WOD

 20 Min AMRAP

    20 Goblet Squats (50/35)

    20 DB/KB Snatch

    20 Plank Rows

20 OH Dmbl Lunge

200m Run

(1 Dmbl. 10 reps L + 10 reps R)

Extra Credit

Tabata bike for max cal

    -20 seconds on 10 seconds rest, do not pedal during rest


HIITuesday (6:30pm)

200m Run

WOD

 15 Min AMRAP

20 Situps

20 Box Jump Overs

20 Wall Balls


Wednesday

Warm Up / Mobility: 250m Row, 10 steps left+right X band step, 20 Walking lunges

Strength:  3 Deadlifts every 90 sec's for 10 rounds

   * Build up to a heavy triple at round 7, then back down

   * Record heaviest set of 3

WOD

Movements are:

1 T2B, 1 Box Jump,  5 Double Unders

You pick the order

    -Start with 1 rep each movement (5 DU) for the first minute rest with remaining time

    -At the top of the next minute add 1 rep to each movement (add 5 DU) Round 2= 2 T2B, 2 BJ, 10 DU

    *Continue to add 1 rep/5DU each round until you cannot complete all of the required work within 60 seconds.  Once you fail, take the next minute off.  Then continue the workout with only 2 movements.  Continue to add reps to the remaining 2 movements until you cannot complete the required work within 60 seconds.  Once you fail take the next minute off and continue the workout with the final movement.

*Record round that you last completed each movement

Extra Credit

Off 


HIIThursday (6:30pm)

 EMOTM 15 min

Pushups

Hollow Rocks

OH Plate Lunges

WOD

 Every 6 min for 4 Rounds

 15/12 Cal Bike

10 Dmbl H. Clean + Jerk

10 Ring Rows

 10 KBHP

10 Goblet Squats

10 Burpee


Friday

Warm Up / Mobility:  Group Burgener Warm Up

Strength:  2 full snatches every 90 sec's for 10 rounds

   * Build up to a heavy double at round 6, then use the same weight for the last 4 rounds

   * Record heaviest double

WOD

 Tabata HSPU for max reps

---rest 30 sec---

Tabata Jumping Lunges for max reps

---rest 30 sec---

Tabata Wall Balls (20/14) for max reps

---rest 1 min---

4 min max Power Cleans (use final snatch weight)

 

Extra Credit

3x20 Hammer Curls

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up Teams of 2

    3 Rounds for max reps

2 min max cal on Air Dyne

---rest 30 seconds---

2 min max Wallballs

---rest 30 seconds---

2 min max row for calories

---rest 30 seconds---

2 min max situps

---rest 30 seconds---

2 min max KBS (53/35)

---rest 30 seconds---

*Split reps however you like 

*Record total reps for each movement

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