1. Max Rep Strict Pull Ups
2. Max Rep Unbroken Double Unders
3. 10 Handstand Half Moons
Power and Strength Development
Power Snatch + Overhead Squat
5 x 2 + 5(8) with 2 to 3 Minutes Rest
Back Squats
6 x 6 (8) 2 to 3 Minutes Rest
Clean and Jerk
2 + 2 @60% 60 Seconds Rest
2 + 2 @70% 90 Seconds Rest
2 + 2 @80%
619 San Diego Personal Training WOD
Freddie’s Revenge
5 Rounds for Time
5 Push Jerks 185/125
10 Burpees
X. 3 x 3 Clean High Pulls @ 80%
Y 6 x 1 Clean Pulls @ 90%
Z. 4 x 10 Upright Rows
Tuesday
1. 4 x 7 Snatch Press @ 70%
2. 7 x 1 Snatch Balance @ 50 to 70%
3. 3 x 3 Squat Snatch @ 65 to 75%
Strength Training
Pendlay Row
5 x 5 (8)
Weighted Pull Ups
5 x 5 (8)
619 San Diego Personal Training Team WOD
Team Angie (I go, you go)
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
then
Team Kelly
5 Rounds
Run 400 Meters
30 Box Jumps 24/20
30 Partner Wall Balls 20/14
X. 4 x 25 GHD Sit Ups
Y. Foam Roller Mobility 15 to 20 Minutes
Z. Barbell Mobility 10 to 15 Minutes
Wednesday
1. Find your 1 Rep Max Split Jerk off the Blocks
2. Find your 1 Rep Max Bench Press
3. 3 x 3 Weighted Dips
Strength Training
Strict Press
5 x 8 (10)
Bench Press
5 x 8 (10)
Conditioning WOD
Every 3 Minutes on the 3rd Minute for 24 Minutes – 8 Rounds
400 Meter Run (Rest with Time Remaining)
X. 2000 Meter Row
Y. 10 Minutes AirDyne
Z. Rollout
Thursday
Back Squats
4 x 7
Front Squats
4 x 7
Snatch and Push Jerk Skillwork
WOD #1
5 Rounds
Every 2 Minutes for 10 Minutes
200 Meter Run
Max Rep Power Snatches 75/55
WOD #2
9 Push Jerk 185/125 Level 2 155/105 Level 3 135/95
200 Meter Run
12 Cleans
200 Meter Run
15 Front Squats
200 Meter Run
X. 2 x 500 Meter Row
Y. 2 x 2000 Meter Row
Z. Mobility for 20 Minutes Bands, Lacrosse Ball, Foam Roller
Friday
1. Max Rep Handstand Push Ups
2. Max Rep Kettlebell Swings 2.0/1.5
3. Max Rep Wall Balls
Handstand, Thruster, and Kipping Pull Up Skillwork
Team “Pull Up Daniel”
100 Pull Ups
400 Meter Run
21 Thrusters 95/65 Level 2 85/55 Leve 3 75/45
800 Meter Run
21 Thrusters
400 Meter Run
100 Pull Ups
X. Familiarize yourself with MobilityWOD.com
Y. Familiarize yourself with Catalyst Athletics
Z. Familiarize yourself with 5 Basic Laws of Strength Training
Knowledge is King, Don’t Stop Learning, Be Pro-Active 619
