Week of May 28, 2019

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Tuesday

Warm Up / Mobility:  3 Rounds

Even- 12/10 Cal row

Odd- 10 Wallballs + 3 burpee

Strength:  Power clean & push jerk

             9-7-5-3

            *All sets must be touch and go

            *Record weight for each set    

WOD

500m Row 

21 Push Press (115m/75w)

500m Row

15 Push Press

500m Row

9 Push Press 

*10 Min time cap

Extra Credit

Foam Roll / Lax Ball


HIITuesday (6:30pm)

Teams of 3

Row max calories in 18 min

Alt every 20/15 cal

WOD

AMRAP in 14 Min

20 Box Jumps

50 Jump Ropes

20 Wall Balls

50 Jump ropes

20 KBS

50 Jump Ropes

 


Wednesday

Warm Up / Mobility:  3 Rounds

Even-  30 second L+ 30 second R Couch Stretch

Odd- 10 Goblet Squats + 10 KBS

Strength:  Back Squat or Front Squat

             6x6 @ 65-70%

WOD

1 min hang squat snatch (95m / 65w)

1 min burpee

1 min double unders

2 min hang squat snatch

2 min burpee

2 min double unders

1 min hang squat snatch

1 min burpee

1 min double unders

*record total for each movement, no rest between movements 

Extra Credit

3 rounds: 20 barbell lunges + 20 sit ups

 


HIIThursday (6:30pm)

AMRAP in 15 min

Teams of 2

200m Farmers Carry 

WOD

2 Rounds for time, 17 min cap

30 Dmbl Snatch

30 Box Step Ups with Dmbl

30 Sit ups

20 Burpee

 


Friday

Warm Up / Mobility:  Inch worm down and back

lateral lunge down and back

alternating toe touch down and back.

Strength:  Bench Press

             6x6 @ 65-70% of 1 rm

            *extra strength work: in between bench sets, 6 squat cleans @ 60-70% (drop and reset after each rep, 5 total sets)

WOD

For Time:

21 Thrusters (95m / 65w)

7 Ring Muscle Ups

200 DUs (2x singles)

21 Thrusters

7 Ring Muscle Ups

500m  Row

21 Thrusters

7 Ring Muscle Ups

400m Run 

*Mod for ring muscle ups is 7 strict ring dips

*20 min. time cap

Extra Credit

 3 rounds: 10 dumbl push ups + 20 dmbl curls 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

"Partner Up"

 AMRAP in 30 min.

30 Hang Power Cleans (135/95)

30 Box Jump Overs (24m/20w)

30 Pull Ups

200m Farmers Carry (50m/35w)

800m Run

200m Farmers Carry

30 Push Ups

30 T2B

30 Cals on Assault Bike