Week of June 3, 2019

Monday

Warm Up / Mobility:  4 min AMRAP  -  10 Wall Balls, 5 Burpees, 10 KBS

Strength:  Strict Press

    10-7-5-3-1 for total load

    Add bar weight from all 5 sets and record total

WOD

 Run 800m

    10 Clusters (95/65)

    Run 400m

    10 Clusters

    Run 200m

    10 Clusters

    Run 400m

    10 Clusters

    Run 800m

*24 min time cap 

*Rx+ 135/95

Extra Credit

KB/DB row  3x10 each arm 


Tuesday

Warm Up / Mobility:  3 Rounds

10 Wall balls, 10 steps x-band walk (left and right) 

Strength:  Shuttle Sprints

    3 attempts:   30ft sprint x 20  (down + back = 2)

    Record all 3 times

WOD

For Time

    2,000m Bike

    50 Pull-ups

    1,000m Row

    50 Push-ups 

Extra Credit

Snatch Complex

    High Hang + Low Hang + Snatch    (All lifts must be completed without dropping the bar)

    Work up to your best complex


HIITuesday (6:30pm)

Shuttle Sprints

    3 attempts:   30ft sprint x 20  (down + back = 2)

    Record all 3 times

Work on HS holds b/t each set

WOD

20 Min AMRAP

1,000m Bike

400m Run

20 Burpee Box Jump Overs

400m Run

20 Pullups

 


Wednesday

Warm Up / Mobility:  Group Stretch / Warm-up

Strength:  21-15-9

    Deadlift (225/155)

    OHS (135/95)

*Strength will be run in 2 heats

*10 min time cap

WOD

3 Rounds for Time

100 Double Unders (200 singles)

10 Hang Power Cleans (165/105)

*12 min time cap

Extra Credit

 Off

 


HIIThursday (6:30pm)

30 Second work 20 second rest

3 rounds at each station.  Stay at one station for all 3 rounds  then rotate to the next.

Battle Ropes

Ski

Row

KB Swing

Jump Rope

WOD

AMRAP in 20 Min

3 Devil Presses

20 Dmbl Snatch

3 Devil Presses

10 OH Dmbl Lunge

—-Rest 1 Min—-


Friday

Warm Up / Mobility:  2 Rounds Row 250m, 15 Med Ball Cleans (2 rounds)

Strength:  Tempo Back Squat   4-4-4-4-4

        3 second descend then up as quickly as possible

WOD

 100 Wall Balls (20/14)

    - Every time you break complete, 10 Situps

    75 KBS (53/35)

    - Every time you break complete, 10 Situps

    50 Front Rack Lunges (95/65) (L+R=2)

    - Every time you break complete, 10 Situps

*Modify number of situps as needed.

*Break is defined as the halt of movement.  You are either working or your not, if your not - Stop, complete your situp penalty and continue where you left off.

*18 min cap

*Rx+ complete 7 T2B every time you break

Extra Credit

 3x10 Upside Down KB Press

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

A) In 7 min

    400m Run  (With remaining time AMRAP)

    -5 Burpees

    -10 Box Jumpovers (24/20)

B) In 7 min

    400m Run (With remaining time AMRAP)

    -5 HSPU

    -10 Jumping Air Squat

C) In 7 min

    400m Run (With remaining time AMRAP)

    -5 Ring Dips    

    -10 Dmbl Snatch (50/35)

D) In 7 min

    400m Run (With remaining time AMRAP)

    -1 Wall Walk

    -150m Row

*Alternate full rounds of AMRAP with your partner

*Record Rounds+Reps for A,B,C and D separately