Week of March 25, 2019

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Monday

Warm Up / Mobility:  2 Rounds

10 Cal Row, 10 BB Thrusters, X band walk 10 steps L and R

Strength:  Front Squat  (30 min)

    5x5 @ 80-85% 1RM     

WOD

9 min AMRAP

    3 P. Cleans 185/125

    6 Box Jumps (30/24)

    9 Burpee over bar

Extra Credit

1,000m Row


Tuesday

Warm Up / Mobility:  Group Stretch

Strength:  Push Jerk + Push Jerk + Split Jerk  (25 min)

    Work up to a heavy complex, then drop to 80% for 3 additional lifts

WOD

 10 Min AMRAP

    5 S2OH (155/105)

    10 Pullups

    15 KBS (53/35) 

Extra Credit

Reverse Tabata on Assault Bike for total Calories

    10 seconds work, 20 seconds rest - 8 rounds for max calories

    Sprint during 10 seconds work, do not petal during 20 seconds of rest


HIITuesday (6:30pm)

Death By Burpee Box Jump Overs

After you fail, take one minute rest then continue with just burpees (20min cap)

WOD

5 Rounds for Time (20 Min Cap)

10 Pullups

10 KBS

15 Wall Balls

15 Cal Row

50 Jump ropes


Wednesday

Warm Up / Mobility:  3 Rounds

20 sec hand stand hold, 10 pushups, 20 jumping lunges

Strength:  Every 90 seconds for 10 rounds complete

    1 Hang Snatch + 2 OHS      

WOD

 10 Rounds For Time

    1 Snatch 165/115

    2 Ring/Bar MU

    3 HSUP

*Modify Weight as needed, Sub 5 Dips for 2 MU

*Record Time

*15 min time Cap 

Extra Credit

 Partner Med Ball Situps 


HIIThursday (6:30pm)

EMOM for 15 Min

Min 1- 15 Sit-ups

Min 2- 20 Mason Twists

Min 3- 25 Second Plank Hold 

WOD

27 - 21 - 15 - 9

KBS

Box Jumps

Goblet Squats

Dmbl C+J

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10/7 Cal Row

Odd- 10 Lunges + 5 KBS

Strength:  Every 90 seconds for 10 rounds complete

Clean + Hang Clean

WOD

Partner Up 25 Min AMRAP

30 Wall Balls

30 Power Cleans (115/75)

30 T2B

30 FR Lunges (115/75)

30 Box Jumps

30 Pullups

300 Double Unders (500 Singles)

Extra Credit

 Off

 


Saturday (Join is at Frickers at 2:00 to celebrate the end of the Open and New You Challenge)

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

New You Challenge Re-Test!