Week of September 2, 2019

Monday

Warm Up / Mobility:  Group Warm Up

Strength:  Off

WOD (9:00am only)

"Hot Shots 19"

6 Rounds For Time

30 Air Squats

19 Power Cleans (135/95 lb)

7 Strict Pull-Ups

400 meter Run

Extra Credit

Off 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 10/8 cal row

Odd- 8 KBS + 8 Goblet Squats

Strength:  Front Squat 5 x 1 @ 95%

WOD

 5 Rounds for Time:
40 Du's
10 Push Jerk 135/95
  2 Rope Climbs

  • Record time

  • E.C. legless rope climbs and PJ 155/105 

Extra Credit

3x15 Partner med ball sit-ups


HIITuesday (6:30pm)

EMOM x 6 Rounds

1- 12 Dmbl Hang C+J

2- 12 Dmbl Squats

3- 12 Dmbl Box Step-ups

WOD

3 Rounds for Time

50 Jump Ropes

400m Run

20 Pullups

400m Row

 


Wednesday

Warm Up / Mobility:  Burgener Warm Up

Strength:  Power Snatch Triple

E 90Sec x 10 Rounds

WOD

Every minute, on the minute, for 21 minutes (7 Sets):


Minute 1: 10 Burpee Box Jumps (24″/20″)
Minute 2: 15 Wall Ball Shots (20/14)
Minute 3: 12 Toes-to-Bar

     * Pick a rep scheme and stick with it for the 21 mins, if you fail to hit the reps in that min take 2 reps off for the next set

    * record rep scheme you choose and number of successful sets

    * E.C.  increase rep scheme to 12-17-14

 

Extra Credit

Accumulate 50 cals on the airdyne 


HIIThursday (6:30pm)

 EMOM x 6 Rounds

1- 18 Sit Ups

2- 16 Barbell curls

3- 14 Wall Balls

WOD

16 min AMRAP

5 Burpee to plate

10 Plate G2OH

15 Hand Release Pushups

20 Mtn Climbers

15 Walking Lunges with plate OH

10 Cal Bike

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10 KBHP + 5 Goblet Squats

Odd- 5 Pullups + 5 Pushups

Strength:  Clean 5 x 1 @ 95%

WOD

AMRAP 7mins
20m/10w Calorie Bike
10 Toes to Bar

Rest 3mins

AMRAP 7mins
15/12 Cal row
12 Kettlebell Swings (2/1.5)

Rest 3 mins

AMRAP 7mins

200m Run

10 Deadlifts(185/105)

Extra Credit

3 x 15 hammer curls

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

AMRAP 35mins:

800m Run
100 Air Squats
50 Box Jumps(24/20)
100 Lunges
50 S2OH (135/93)
100 Double Unders
50 Front Squats (135/93)

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