Week of June 10, 2019

Monday

Warm Up / Mobility:  3 Rounds

200m Row, 5 strict pull ups, 5 Burpee, 10 goblet squats

Strength:  Push Jerk (20mins)

        5x5, start at 70% of 1RM and work up from there

        * Record heaviest successful set

        * Focus on the push jerk, no split Jerks for this strength 

WOD

3 Rounds For Time:

500m Row

15 Bench Press (115/75)

3 Rope Climbs

*12 min Cap

*This wod will be run in heats, grab a partner and spot them during their bench press

  • Sub 5 wall walks for the rope climbs

  • Rx+ bench press 155/105, and legless rope climbs

Extra Credit

Partner medball Sit Ups 3x15

 


Tuesday

Warm Up / Mobility:  3 Rounds

5 cals on the bike, 10 steps x-band walk (left and right), 10 PVC dislocates, 5 OHS

Strength:  Snatch

     * Spend 20-25 mins working up to a heavy double.

     *Record heaviest set, these do not have to be touch and go 

WOD

15 – 12 – 9
Power Snatch (95/65) 

200m Run between each set, finish with the run

Directly into…

15 – 12 – 9
Toes to Bar
Overhead Squats (95/65)

*Record total time to finish both parts

*17 Min Cap

* Rx+ 115/75

Extra Credit

3 Rounds

30 secs flutter kicks

30 secs plank hols

30 secs rest


HIITuesday (6:30pm)

Teams of 3

400m Sprint Relay

WOD

3 Rounds for Time (20min Cap)

20 Dmbl Snatch

40 Jump Ropes

20 Dmbl OH Lunge

40 Jump Ropes

20 Dmbl Box Step Ups

40 Jump Ropes

20 Pushups


Wednesday

Warm Up / Mobility:  3 Min AMRAP

10med ball cleans , 5 Burpees

Strength:  Pausing Front Squats

5x2, with a 3 sec pause at the bottom. Try not to bounce out of the bottom.

* Work up to a heavy set of 2, then take 85% of best effort and complete 2 more sets

WOD

AMRAP 13 Minutes:

12 Front Squats 135/95lbs

9 Lateral Bar Burpees

6 Chest 2 Bar Pull Ups

 * Record rounds and reps

* E.C Front Squats 165/115, 3 bar muscle ups

Extra Credit

Run 1 mile or row 1000m at a recovery pace 


HIIThursday (6:30pm)

EMOM for 18 Min

Min 1 - 12 Wall Balls

Min 2- 10 Box Jumps

Min 3- 8 Burpee 

WOD

AMRAP in 18 min

10 Goblet Squats

10 KBS

10 KBHP

10 Sit Ups

10 Dips

*Alt movements with a partner

 

 


Friday

Warm Up / Mobility:  2 Rounds

Row 250m, 10 barbell hang cleans, 10 barbell FS

Strength:  Full Clean

2 full Cleans Every 90 secs for 10 rounds,

* Work up to a heavy double by round 7, then back the weight down to 85% for the last 3 sets

* These do not have to be touch and go

WOD

3 Rounds For Time
400 Meter Run
12 Deadlifts (225/155)
21 Box Jumps (24″/20″)

* Record Time 

Extra Credit

10 Turkish get ups/ arm 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

"Partner Up"

2 mins max reps - 3 Rounds

Push Press (75/55)

Pull Ups

OH Dmbl Lunge (50/35)

Calorie Row

Cal Bike

2 min Rest

*One person works at a time, accumulate as many reps a possible in 2 mins

*The clock is a running clock(FGB style).

*Record Total reps