Week of May 20, 2019

Monday

Warm Up / Mobility:  3 Rounds

20sec HS hold, 200m run, 15 Wall Balls

Strength:  Front Squat x2 . E:90sec x 10 Rounds

Add weight every other round

WOD

4 Rounds

In 4min

15/12 Cal Bike

10 KBS (53/35)

10 Box Jump Overs

10 Dmbl Snatch (50/35) -Alt arms

10 Burpee

—-With remaining time max DU

***Rest 2 min b/t rounds

Extra Credit

 With a partner, 8 rounds (alternating): 10 cals row + 1 rope climb (if possible go legless) 


Tuesday

Warm Up / Mobility:  3 Rounds

Snatch warm up w/ empty bar: 3 snatch deadlift to hip + 3 high pulls + 3 power snatch + 3 squat snatch +3 OHS

Strength:  3 Position Snatch (25mins)

            High hang, Low Hang, Ground (all without dropping the bar)

            *5x1 complex @ 75-85% of 1 RM snatch 

            *Work technique today.  Goal should be to keep movement quick and smooth, not looking for a PR today

WOD

 For Time:

35m/28w Cal Row

27 Wall Balls

21 T2B

15 HSPU

9 Squat Snatches (155m/100w)

15 HSPU

21 T2B

27 Wall Bals

35m/28w Cal Row

18 min time cap

*extra challenge: snatch weight (185m/120w)  

Extra Credit

RDLs 3 x 10 reps (choose own weight)


HIITuesday (6:30pm)

Rowling 10 Rounds

WOD

AMRAP in 20 min

200m Run

15 Sit Ups

10 Wall Balls

*Rest 60 seconds after each round

 


Wednesday

Warm Up / Mobility:  Group Stretch

Strength:  Spend 15 min. working on a skill or use this time for extra mobility work

            *Suggestions: Double Unders, Rope Climbs, HS Walks, Pull Up or Muscle Up variations, etc.

WOD

 A.  7 rounds for time:

        200m Row

        5 C2B Pull Ups

        *extra challenge, 3 Bar Muscle Ups in place of C2B

      

Rest 10 min. 

 

B.  For time

        60 Push Ups

        800m Run

        60 Thrusters (45m/35w) 

*Extra Challenge HR Push-Ups  

Extra Credit

Off

 


HIIThursday (6:30pm)

 EMOM 18 Min

Min 1-6 - 16 Dmbl Snatch

Min 7-12 - 15 Box Jumps

Min 13- 18 - 30 Second plank hold

WOD

 Partner Up 15 min AMRAP

40 KBS

5 Synchronized inch worms

60 Box Step-ups with KB

5 Synchronized inch worms

80 Mtn Climbers

5 Synchronized inch worms

100 Jump Ropes

5 Synchronized inch worms

 


Friday

Warm Up / Mobility:  5 Rounds Rowling

Strength:  Back Squats (25 min)

            6x8 increase weight each round

WOD

 In 10 min.

    AMRAP 6 min. 

        4 Burpees

        2 Power Cleans (185m /120w)

    With remaining time (4 min.)

        Max Cals on Assault bike     

    *Record both scores     

Extra Credit

 3 x 20 Dmbl Curls 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Teams of 3

A) 1 mile caterpillar run

—-immediately into—-

B) 6 Rounds Relay Style

8 Devils Presses (50s/35s)

10 Dmbl Lunge

12 Plank Rows

—-immediately into—-

C) Complete for time (2 people working at a time)

120 Synchronized Sit-ups

80 Synchronized Wall Balls

40 Synchronized Burpees

*Record time for A, B, and C

*35 min time cap