Monday
1.3 x 10 Alternating Dumbell Snatches 80/50
2. 2 x 15 Strict Pull Ups
3. 10-20-30 Unbroken Double Unders
Power Development
Every 2 Minutes for 12 Minutes
6 x 1 Hang Power Snatch + 8 Overhead Squat
LaCrosse Ball Mobility Between Sets
Every 2 Minutes for 12 Minutes
6 x 1 Clean and Jerk
LaCrosse Ball Mobility Between Sets
619 San Diego Personal Training 619 WOD
5 Rounds
9 Cleans Level 1 185/135 Level 2 155/115 Level 3 135/95
9 Ring or Bar Dips
X. 20-25-30 Unbroken Wall Balls Rest as Needed
Y. 10 Minutes Foam Roller Mobility
Z. 2 X 500 Meter Row (3 Minute Rest Intervals)
Tuesday
1. 5 x 3 Snatch Pulls @ 90 to 100% of 1RM
2. 20-25-30 Unbroken Russian Kettlebell Swings
3. 8 x 1 Rope Ascents
Strength
Back Squats
5 x 8
Front Squats
4 x 5
619 San Diego Personal Training 619 WOD
35-25-15
Double Unders
Wall Balls
Burpees
X. 5 x 3 Deadlift @ 85% of 1RM
Y. Spinal Decompression Exercises
Z. IT Band and Calf Mobility on Foam Roller
Wednesday
1. 4 x 25 GHD Sit Ups
2. 3 x 15 Handstand Push Ups
3. 5 x 30 second L Sit Hold
Power/Strength Development
7 x 2 Push or Split Jerk Level 1
7 x 5 Military or Push Press Level 2,3
EMOM 10 Minutes
8 Heavy Barbell Rows Even
1-2 Rope Climbs Odd
Rest 3 Minutes
EMOM 10 Minutes
12 Chest to Bar Pull Ups
8 Box Jumps 30/24”
X. 5 x 3 Clean Pull at 80% of 1 RM
Y. 1 Mile Run for Time
Z. Dynamic Flexibilty for 10 Minutes
Thursday
EMOM 10 Minutes
6 Handstand Push Ups Even
12 Pistols Odd
Rest 3 Minutes
EMOM 10 Minutes
10 Wall Balls Even
10 Burpees Odd
Rest 3 Minutes
EMOM 10 Minutes
15 Sit Ups Even
15 Double Unders Odd
Rest 3 Minutes
2000 Meter Row
Friday
1. 5 x 5 Bench Press
2. 3 x 8 Weighted Dips
3. 5 x 3 Front Squats
Strength
EMOM 20 Minutes
8 Push Press Even Level 1 175/115 Level 2 155/105 Level 3 135/95
8 Back Squats Odd
619 San Diego Personal Training 619 WOD
5 Rounds
10 Thrusters 95/65 Level 2 85/55 Level 3 75/35
10 Alternating Reverse Lunges Barbell in Front Rack
200 Meter Run
X. 4 X 25 GHD Sit Ups
Y. 4 X 10 Double Unders + 10 Double Crossovers
Z. 20 Minutes of Mobility
