Week of April 29, 2019

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Monday

Warm Up / Mobility:  2 rounds

10 cals on assault bike + 20 Sec Handstand Hold + 30 sec plank hold + 40 ft walking lunge

Strength:  1 Power Clean + 3 Push Jerks

    *Work up to a heavy complex and then drop and do 2 more sets @ 85% of your best complex

WOD

AMRAP in 15 Min

 500m Row

    40 Push Ups

    30 Box Jumps (24m / 20w)

    20 Wall Balls

    100 Double Unders 

Extra Credit

3 x 60 sec leg lift holds (rest 60 secs between each) 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 10/7 Cal Row

Odd- 5 Burpee + 8 Supermans

Strength:  Back Squat

    5x2 @ 85-90% of 1 RM

***Work on HS Holds after you finish strength

WOD

  9 Thrusters (115m/75w)

    9 Lateral Burpees Over the Bar

    9 C2B Pull Ups

    15 Power Snatches (115m/75w)

    15 Lateral Burpees Over the Bar

    15 C2B Pull Ups

    21 Power Cleans (115m/75w)

    21 Lateral Burpees Over the Bar

    21 C2B Pull Ups

Rx+ 145/95 and Muscle Ups (6, 9, 12 reps)

(18 Min Time Cap)
 

Extra Credit

Off


HIITuesday (6:30pm)

Max Height Box Jumps (10 Min)

*Complete 3 Negative Pullups between each attempt

EMOM for 6 min

2 Wall Walks or 5 inch worms

WOD

AMRAP in 16 Min

Box Jumps

Sit-ups

Wall Balls

KBS

*Start with 2 reps, add 2 additional reps to each movement each round.

*Complete 200m run after each round, run distance does not change

 


Wednesday

Warm Up / Mobility:  Burgener Warm Up

Strength:  Touch n Go Snatch    

4x3 @ 80% 1RM,

Then 1 max set @ one of the following weights: 135m/95w, 115m/75w, 95m/65w, 75m/55w

*For a max set pick weight you can complete at least 5 reps.   

*Record

WOD

4 Rounds: EMOM

    min 1 : 10m / 7w cals on assault bike

    min 2 : 30ft HS Walk or 10 KB Swings (70m/53w) 

    min 3 : 2 Rope Climbs 

    min 4 : 15 Wall Ball (20m/14w)  

    min 5 : 200m run

   *Modify rope climbs: 8 Strict ring rows, 5 strict chin ups

Extra Credit

 EMOM for 6 min

 10 Single Leg RDL (3 rounds each leg)


HIIThursday (6:30pm)

30:10

Battle Ropes

KB Holds

Ski

WOD

12Minute AMRAP

 40/30 Cal Bike

-then AMRAP with remaining time-

10 Pushups

10 Dmbl Snatch

10 Lunges

10 Plank Rows (5L +5R)


Friday

Warm Up / Mobility:  Group Stretch

Strength:  EMOM for 15 Min

Min 1-5: T2B

Min 6-10: Pendley Row (95/65)

Min 11-15: Barbell Curls (45/35)

*Pick your reps, keep same reps for all 5 rounds

WOD

21-15-9

Row for Cals

Thrusters (95m/65w)

 * 10 Min Time Cap

—-Then at 15 min on running clock

35 Bar Facing Bupees

35 OHS (95/65)

35 KBS (53/35)

*10 Min Time Cap

 Extra Credit

 Off

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

"Partner Up"

30 Min AMRAP

20 Box Jumps

20 Wall Ball (20m/14w)

20 S2OH (75m/55w)

20 KBHP (53/35)

20 Sit Ups

20 Cal Row

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