Week of February 25, 2019

Monday

Warm Up / Mobility:  3 Rounds

Even- 10 Strict Press w/ Empty Bar + 5 Burpee

Odd- 10 FR Lunges + 5 Power Snatches w/ empty bar

Strength:  Push Press

    Wendler Wk 2 (cycle 2)

    3 @ 70%, 3 @ 80%, 3+ @ 90%

    *Each set should be 5-10 lbs heavier than first Wendler cyle. 

    Remember your last set is always for max reps! +++++

WOD

 2 Rounds for time

21 Squat Clean (115/75)

15 Power Snatch

  9 Thrusters

*E/C - 135/95

*16 min time cap

Extra Credit

Barbell Row 3x 15 with WOD weight 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 5 Cal Bike + 10 KBS

Odd- 10 Air Squats + 15 Jumping Jacks

Strength:  Clean Grip Deadlift

    5x3 @ 105-110% of 1 RM clean

WOD

With a running clock.

    A. 0-12 min.

        60 Wall Ball (20m/14w)

        60 Pull Ups

    B. @ 12-24 min.

        100 DUs (150 singles)

        1000m Row (Women row 850m)

        100 DUs

    C. @ 24- finish

        10-9-8-7-6-5-4-3-2-1

        Box Jump Overs (24m/20w)

        HSPU

*Modify reps as needed to keep each WOD around 8 min., rest remaining time.

*Record time for each

Extra Credit

Off


HIITuesday (6:30pm)

Core Work

WOD

Partner Up

8 Min AMRAP

10 Pushups

10 Cal Row

—-Rest 2 Min—-

8 Min ARMAP

10 KBS

10 Goblet Lunges

—-Rest 2 Min—-

8 Min ARMAP

10 Dmbl Hang C+J (5 each arm)

10 Sit Ups


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 10 Wall Balls + 10 Lunges

Odd- 8/6 Cal Row + 5 Burpee

Strength:  Back Squat

    Wendler Wk 2 (cycle 2)

    3 @ 70%, 3 @ 80%, 3+ @ 90%

    *Each set should be 5-10 lbs heavier than first Wendler cyle. 

    Remember your last set is always for max reps! +++++

WOD

Partner Up, AMRAP in 22 min. alternating rounds

    12 dmbl snatches (alternate arms)

    9 bench press

    6 Goblet Squats

    *choose your own weight

    *RECORD Rounds and Reps

 

Extra Credit

3 rounds: 30 sec plank  hold, 30 sec rest, 30 sec supermans, 30 sec rest


 

HIIThursday (6:30pm)

Battle Ropes + Land Mines

WOD

 Every 6 min x 4 Rounds

15/12 Cal Bike

13 Wall Balls

11 Box Jumps

9 Burpee

7 Pull-ups

5 Strict Leg Raises


 

Friday

WOD

19.2 (Wear Mis-Match)

Extra Credit

 Off


 

Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up. (split reps however)

    60 Push Ups

    50 Cal row

    40 Front Squats (95m/65w)

    30 KBS

    20 Burpee Box Jumps (24m/20w)

    10 Rope Climbs

    20 Burpee Box Jumps (24m/20w)

    30 KBS

    40 Front Squats (95m/65w)

    50 Cal row

    60 Push Ups

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