Week of April 1, 2019

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Monday

Warm Up / Mobility:  2 Rounds

10 Push Ups + 15 Wall Ball + 20 cal row

Strength:  Complex: 3 deadlift + 2 hang clean (power or squat) + 1 thruster

    *work up to your heaviest complex

    *you may reset your grip after the deadlifts, no thruster jerk, or clusters  

WOD

  For Time

    AMRAP in 11 min

    30 Cleans (155m/105w)

    30 T2B

    30 Back Squats (155m/105w)

   *cleans can be power or squat, no racks for the squats 

Extra Credit

 3 x 15 Barbell or Dmbl Row 


Tuesday

Warm Up / Mobility:  Banded Shoulder Mobility

Strength:  Strict Press  (25 min)

     5-5-5-5-5 (increase weight each set, record heaviest)  

WOD

 4 rounds for time: 

    25m/20w Cal Row 

    50 Double Unders (3x singles)

    25 Push Ups 

    50 Double Unders

  *20 min time cap   

Extra Credit

100 banded push downs or 4 x 20 front raises and lateral raises


HIITuesday (6:30pm)

Rowling 10 Rounds

WOD

AMRAP in 18 Min

15 Dips

15 Single Dmbl Thrusters (50/35)

15 Dmbl Lunge

15 Inch-worms

15 Jumping Air Squats

15 Burpee over Dmbl 


Wednesday

Warm Up / Mobility:  2 Rounds

200m Row + 20 Mountain Climbers + 20 Walking lunges + 10 Pull Ups

Strength:  Hang Power Snatch

2-2-2-2-2-2 (increase weight with the 4th set being heaviest, drop weight last 2 sets.  Record heaviest.)      

WOD

 For Time:  

    40m/30w Cal Assault Bike 

    400m Run      (Morning class will row 500m)

    40 Wall Ball (20m/14w)

    40 Pull Ups

    40 KB High Pulls (70m/53w)

    400m Run

    40 Burpees 

(24 min time cap)

Extra Credit

 Off

 


HIIThursday (6:30pm)

 Bike Relay

WOD

Partner Up

Start round 1 with 10 reps each movement, add 10 reps to each movement after every round completed. 

    Sit-Ups

    Wall Balls

    Ring Rows

     Box Jumps

     Dmbl H. Clean + Jerk (Single arm) 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10 KBS + 5 Goblet Squats

Odd- 10 Lunges + 5 Burpee

Strength:  Thruster 3-3-3-3-3

WOD

4 RFT

10 FR Lunges (115/75) {L+R=2}

15 Dmbl Snatch (50/35)

20 Box Step Up w dmbl

(18 min time cap)

Extra Credit

2 min wall Sit

 


Saturday (830 and 930 am classes)

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up   

    For time or as far as you can get in 5 min.

    WOD: "Flight Simulator"

    5 unbroken double unders
    10 unbroken double unders
    15 unbroken double unders
    20 unbroken double unders
    25 unbroken double unders
    30 unbroken double unders
    35 unbroken double unders
    40 unbroken double unders
    45 unbroken double unders
    50 unbroken double unders
    45 unbroken double unders
    40 unbroken double unders
    35 unbroken double unders
    30 unbroken double unders
    25 unbroken double unders
    20 unbroken double unders
    15 unbroken double unders
    10 unbroken double unders
    5 unbroken double unders

    *Alternate attempts.  RX must be unbroken.  Scale does not have to be unbroken and reps can be split anyway.

    Rest 2 min.

    AMRAP 13 min 

    100 cal row
    80 shoulder-overhead (95m/65w)
    60 box jump/step overs
    40 power cleans (95m/65w)
    20 burpee over bar

    *Split reps however

    Rest 5 min.

    Climb the ladder in 5 min.

    5-10-15-20-25-30-35-etc. 

    Wall Ball (20/14)

    Sit-Ups 

    *Split reps however

    Then, immediately into AMRAP 5 min.

    Thrusters (95/65)

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