Week of August 19, 2019

Monday

Warm Up / Mobility:  3 Rounds - 200m run + 10 T2B

Strength:  Snatch Complex 1-1-1-1-1

          1 Power Snatch + 2 Hang Squat Snatch

           *Record heaviest

WOD

AMRAP in 9 min:

100m row

2 Power Snatch (155m/105w)

3 Thrusters (155m/105w) 

—-Rest 2 min—-

2 min max single Dmbl hang clean + jerk

Extra Credit

3x15 RDLs (choose weight) 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 5 T2B + 10 Box Jumps

Odd- 16 Walking Lunges + 8 Pushups

Strength:  Front Squat 5 x 3 @ 85%

WOD

 For Time:

1 Mile Run

20 Ring MU

800m Run

40 C2B Pullups

*25 min cap

*Scale: MU to C2B and C2B to regular pull ups

Extra Credit

3 x Max Reps Dumbbell Bench Press (Choose weight)


HIITuesday (6:30pm)

Group Warm Up

EMOM

Min 1- 2 Rope Climbs or 8 Rope Pulls

Min 2- 10/8 cal ski

Min 3- 7 Burpee

Min 4- 10 Box Jumps

WOD

800m Run

40 Barbell Curls

800m run

40 Wall Balls

800m run

40 Situps

 


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 10 / 8 Cal Row

Odd- 10 KBS + 8 KBPH

Strength:  Deadlift 5 x 5

WOD

 For Time:

60 Wall Balls (20m/14w)

50 Cal Assault Bike (Women, 40 cals)

40 SH2OH (135m/95w)

*15 min cap
 

Extra Credit

3 x 10 Strict T2B or Strict Knee Raises

3 x 10 Back Extensions or Supermans with a 2 sec pause at the top 


HIIThursday (6:30pm)

Group Warm Up

3 Rounds for tie

15 Goblet Squats

15 Plank Rows

15 Burpee over Dmbl

200m Run

 

WOD

50 Cal Bike

50 KBS

50 Dmbl Box Stepups

50 Dmbl Snatch

*Every 2 min stop and complete 25 Jumpropes

22 min cap

 


Friday

Warm Up / Mobility:  3 Rounds

Even-  10 Walking Lunges + 8 Jumping Air Squats

Odd- 20 Mtn climbers + 4 Burpee

Strength:  Clean 5 x 3 @ 85%

WOD

In 12 min.

    5 Rounds:

    9 Hang Squat Cleans (95m/65w)

    30 DUs (2x singles)

    9 T2B

    Then, With Remaining time

    Max Cal Row

    *Score is number of Cals rowed

    *Scale number of rounds if you do not believe you will make it to the row in the 12 min.   

Extra Credit

 Tabata Barbell Curls 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

 

Complete 2 rounds for time: (alternate exercises)

    500m Row

    40 Air Squats

    30 Sit Ups

    20 Push Ups

    10 Pull Ups

    *Rest 2 min. after last team finishes then complete each of the following 5 min. AMRAPs (alternate rounds)

    0-5 min. on clock

    AMRAP A.)

        10 KB Swings (53m/35w)

        5 HSPU

    5-10 min on clock

    AMRAP B.)

        10 Cal Assault Bike (7 cals w.)

        1 Rope Climb, 2 Muscle Ups, or 5 Pull ups (pick one)

    10-15 min on clock

    AMRAP C.)

        10 Power Snatch (75m/55w)

        5 Burpees

    15-20 min on clock

    AMRAP D.)

        200m Run

    *Record Rounds and Reps for each AMRAP

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