Week of May 6, 2019

Monday

Warm Up / Mobility:  3 Rounds

Even- 10/7 Cal Row

Odd- 10 Wallballs 5 Burpee

Strength:  Deadlift

Every 90seconds complete 3 reps x 10 Rounds

  • Work up to a heavy triple at round 7 then complete last 3 rounds at 85%

WOD

Complete as many rounds and reps as possible in 18 minutes of:
50 double-unders
15 Pullups
5 hang power cleans (135/95) 

200m Run

*Rx+ C2B Pullups and HPC at 165/105

Extra Credit

Max sit ups in 3 min 


Tuesday

Warm Up / Mobility:  15 cal bike, 20 step X-band L+R, 20 Walking lunges, 10 air squat with 5 second pause at bottom

Strength:  Over Head Squat 5x2

    Record best double

WOD

 4 Rounds For Time

    15 OHS (95/65)

    15 Burpee over bar

*Record time 

*16 min cap

*Rx+ 5 Rounds  

Extra Credit

Glute/Ham Bridge 3x20 each leg


HIITuesday (6:30pm)

EMOM

Min 1-7 - Burpee

Min 8-15 - KBS

Min 16-21 - Shuttle Sprints

*Pick a number for each movement and stick with it for all 7 rounds

WOD

AMRAP in 16 Min

50 Jump ropes

15 Sit Ups

150m Run

50 Wall Balls

15 Sit Ups

150m Run

50 Push Ups

15 Sit Ups 

150m Run

50 Air Squats

15 Situps

150m Run


Wednesday

Warm Up / Mobility:  3 Rounds

200m row, 5 empty bar strict press (3 rounds)

Strength:  Work up to a heavy complex

 1 Power Clean + 2 Split Jerks

*Complete 3 one legged squats to a box, or 3 pistols each leg, between each complex

WOD

"Jack"  20 min AMRAP (Partner up and alt movements if you would like)

    10 Push Press 115/75

    10 KBS 53/35

    10 Box Jumps 24/20

Extra Credit

Banded triceps press 50 reps

 


HIIThursday (6:30pm)

 Teams of 4

45:15 Bike Sprints for max calories . (12 min)

WOD

 21-15-9  (8 min time cap)

    Burpee

    Barbell thruster

    Pull-ups    

(Record Time)

---Rest with remaining time---

12 Min AMRAP

    20 box jumps

    15 Plate G2OH

    10 Wall Balls

---then immediately---

9-15-21

    Burpee

    Barbell thruster

    Pull-ups 

(Record Time) 


Friday

Warm Up / Mobility:  Bergner Warm Up

Strength:  Work up to a heavy unbroken complex

3 Snatch Grip DL + 2 Power Snatch + 1 Snatch

WOD

14 Min AMRAP

    5 Hang P. Snatch (115/75)

    10 Cal Bike

    15 DL (115/75)

    20 Wall Balls (20/14)

 Rx+ Bar Weight 155/100

Extra Credit

50 Pullups in as few sets as possible, rest 30 seconds between each attempt

Extra Challenge, Strict Pullups 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

8 min time cap

    40 Wall balls (20/14)

    40 Box Jumpovers (24/20)

    40 HSPU

(Record time)

---Rest with remaining time---

Beginning at 8 min on a running clock 9 min AMRAP

    3 Clean n Jerks (135/95)

    5 Burpee over the bar

(Record rounds + reps, alt full rounds with your partner)

---Rest 3 min---

Beginning at 20 min on a running clock, complete for time

    70 KBHP (53/35)

    60 Pullups

    50 Box Jumps

    40 KBHP

    30 T2B

    20 Box Jumps

    10 Wall Walks