Holiday Schedule
11/28 Thanksgiving
8am Power and Strength Development – All Levels
9am Team WOD
11/29 Day After Thanksgiving
8am Power and Strength Development – All Levels
9am Team WOD
5pm 619 San Diego Personal Training All Levels
12/14 619 San Diego Personal Training 619 HOLIDAY PARTY – 12 Bars of Christmas ANNUAL PUB CRAWL
San Diego Brewing Company is where this years pub crawl starts. We usually depart the 1st bar at 1pm
Noon til Whenever
Monday
Strength
Superset
Back Squats
10 x 10
Strict or Weighted Pull Ups
10 x 5
WOD 1
7 Minute AMRAP
2-4-6-8-10-12-14-16-18….
Power Snatches Level 1 95/65 Level 2 85/55 Level 3 75/45
Burpees
WOD 2
2 Rounds
500 Meter Row
400 Meter Run
Tuesday
Power
Power Clean Skillwork
20 Minutes
Odd 2 Power Cleans Level 1 205/135 Level 2 185/115 Level 3 155/95
Even 10 Games Standard Box Jumps 24/20”
6 Rounds for Time
20 Double Unders
20 Kettlebell Swings
400 Meter Run
Wednesday
Power
Clean and Jerks
7 X 1 + 2
1 Power Clean
2 Split Jerks
WOD
30 Overhead Squats Level 1 95/65 Level 2 85/55 Level 3 75/45
30 Toes to Bar
20 Overhead Squats
20 Toes to Bar
10 Overhead Squats
10 Toes to Bar
Thursday
Strength
5 x 10 Pendlay Row
5 x 15 Wall Balls
4 Minute Rest Intervals
Superset
5 x 10 Barbell Row
5 x 20 Ab Mat Sit Ups
3 Minute Rest Intervals
WOD #1
200 Meter Run
15 Handstand Push Ups
15 Chest to Bar Pull Ups
400 Meter Run
15 Handstand Push Ups
15 Chest to Bar Pull Ups
600 Meter Run
15 Handstand Push Ups
15 Chest to Bar Pull Ups
800 Meter Run
Friday
Power
5 x 2 Clean and Jerk
Every 2 Minutes
Superset
8 x 8 Back Squat
8 x 8 Toes to Bar
Hip Flexor and Back Stretches
Every 4 Minutes
11.2 Open WOD
AMRAP 15:
9 Deadlifts Level 1 Rx+ 175/115 Level 2 Rx 155/105 Level 3 135/95
12 Hand Release Push-ups
15 Box Jumps
