Week of February 4, 2019

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Monday

Warm Up / Mobility:  3 Rounds

3 HSPU (20 sec HS hold)

6 Pull Ups

9 Wall Balls

Strength:  

A. Push Press (15 min)

    Wendler Week 3   5 @ 75%, 3 @ 85%, 1+ @95%

    New and intermediate lifters use your 1RM to calculate numbers.

    Experience and advanced lifters use 90% of your 1 RM to calculate your numbers.

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

B. Front Squat (15 min)   

    Every 90 sec for 10 rounds

    Work up to a heavy 2RM for the day

    *Try to hit your heaviest round 7 and then drop weight the last 3 rounds

WOD

AMRAP in 7 min.

    10 Hang Power Clean (95m/65w)

    10 Thrusters

    10 T2B

   *Record AMRAP

Extra Credit

Foam Roll / Lax Ball 


 

Tuesday

Warm Up / Mobility:  Shoulder Mobility

Strength:  (15 min.)

1 min Max C2B pull ups

Rest 2 min.

1 min Max C2B pull ups

Rest 2 min

1 min Max pull ups

Rest 2 min

1 min Max pull ups

*Sets do not have to be unbroken.  Goal is to Go For BIG sets, do not try and game this!

Extra Challenge: Ring MU and C2B pull ups


WOD

EMOM for 5 rounds at each station, 1 min. rest/transition time 

     125m Row (100m Women)

    10 Burpees

    10 Cals Assault Bike (7 cals women)

    10 Dips or 7 HSPU

    40 DUs

    *you will complete 5 rounds at each before moving   

*5th round is for max reps

    *Record total max reps

    *Treat each round as a sprint!  Modify reps so that you are working no more than 30-40 secs per round. 

Extra Credit

Mobility goat


HIITuesday (6:30pm)

Rowling

WOD

 Teams of 2

8 Min AMRAP

10 Dmbl Thrusters

8 Dmbl Box Overs

6 Dmbl Lunges

—-Rest 2 Min—- 

8 Min AMRAP

10 Burpee Over Dmbl

8 Dmbl Snatch

6 Dmbl Squats  


Wednesday

Warm Up / Mobility:  Tabata Row or Bike

Strength:  Snatch 
Every 90 sec for 10 rounds

    Work up to a heavy single for the day, go for a PR if you are feeling good!

    *last 5 rounds should be 85% of 1 RM or higher

WOD

AMRAP in 7 min.

    3 Squat Snatch (135m/95w)

    9 Wall Balls 

Extra Credit

Close Grip Bench Press 5x5


 

HIIThursday (6:30pm)

 Core Work

WOD

 AMRAP in 35 Min

90 Jump Ropes

90 Wall Balls

90 Sit-ups

90 Jump Ropes

90 Burpee to Plate

90 Lunges w Medball

90 Ring Rows

90 Cal Bike


 

 

Friday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 5 Burpee + 10 lunges

Strength:  Back Squat 

Wendler Week 3   5 @ 75%, 3 @ 85%, 1+ @95%

    New and intermediate lifters use your 1RM to calculate numbers.

    Experience and advanced lifters use 90% of your 1 RM to calculate your numbers.

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


WOD

 A.) AMRAP in 4 min. (2 rounds)

     12 Cal row

     4 Squat Cleans (185/120)

     Rest 3 min and pick up where you left off the first AMRAP

B.) AMRAP in 4 min. (2 rounds)

     24 DUs

     4 S2OH (185/120)

    Rest 3 min and pick up where you left off the first AMRAP

*Record rounds and reps for Part A and B.  Rest 3 min. between A & B 

Extra Credit

 Off


 

Saturday 8:30am Class only today. Come support CFH at their competition today.

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

50 Wall Balls

10 Synchronized Burpees

50 Pullups

10 Synchronized Burpees

50 Box Jump Overs

10 Synchronized Burpees

50 Cal Row

10 Synchronized Burpees

50 FR Lunges (95/65)

10 Synchronized Burpees

50 Cal Bike

10 Synchronized Burpees

50 Deadlifts

10 Synchronized Burpees

CrossFit Heights3 Comments