Week of March 10, 2019

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Monday

Warm Up / Mobility:  3 Rounds

5 cals on Airdyne, 10 push ups, 5 BB Push Press

Strength:  Push Press(20-25 mins)

     * Find your new 1 rep Max

     * Record weight

WOD

 For Time

Cal Row

Thrusters(95/55)

18-15-9-6-3

  • Record time (10 min time cap) 

Extra Credit

Partner Med ball Sit ups3x15 


Tuesday

Warm Up / Mobility:  2 Rounds

10 cal row, 20 lunges, 10 Push ups

Strength:  Every 2 mins for 20 minutes (10 sets):
1 Hang Clean (mid-thigh) + 1 Clean

  • Increase weight each set up to min 7, then back weight down

  • Record heaviest set

  • These are not touch and go, drop bar after the hang clean, readdress bar and complete a full clean

WOD

3 Rounds for Time

10 HR Pushups

15 Pullups

20 Wall Balls

100 Double Unders 

-15 Min time cap

Extra Credit

50 Cals on the Airdyne at a recovery pace


HIITuesday (6:30pm)

~Rolling (10 rounds)

WOD

 12 Min, Add 1 Rep Every Round (Solo)

Dmbl Hang Clean + Jerk

Wall Ball

Burpee

Sit-up


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 10 Air Squats + 10 Lunges

Odd- 10 Dmbl Snatch + 5 Pushups

Strength:  Back Squat (25 mins)

      Find your new 1 Rep Max

WOD

 5 rounds of:

16 Target Burpees
12 Box Jump Overs(24/20)
8  OHS 135/95#

Rest 1 min between rounds

  • Record time minus 4 mins

  • E.C 155/105 for OHS 

Extra Credit

Off 

 


HIIThursday (6:30pm)

EMOM x 15 Mintues

Min 1-24 Flutter Kicks

Min 2- 15/10 Cal Bike

Min 3- 8 Strict Pullups or Ring-rows

WOD

5 Min AMRAP

5 Plate G2OH (45/25)

10 OH Plate Lunges

—-Rest 1 Min—-

5 Min AMRAP

10 Cal Row

20 Mtn Climbers

—-Rest 1 Min—-

20 Air Squats

40 Jump Ropes


Friday

Warm Up / Mobility: 

Strength:  Off

WOD

 19.4 (Wear Green!)

Extra Credit

Off


 

Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

AMRAP in 30 Min (Teams of 3)

10 T2B

10 Hang Clean (95/65)

10 Box Jump Over

10 Dmbl Snatch (50/35)

10 Dmbl Squat (50/35)

*Parter 1 chips away at the AMRAP, Partner 2 Max Cal Row, Partner 3 Rest

-Alt stations every minute