Monday
Power and Strength Development
Power or Squat Snatch
6 x 3
Overhead Squat
6 x 6
619 San Diego Personal Training 619 WOD
5 Rounds
9 Handstand Push Ups
9 Pull Ups
15 Wall Balls
Tuesday
Strength
Front Squat
5 x 3 (5)
Back Squat
6 x 6 (10)
619 San Diego Personal Training Team Hero WOD “DT”
10 Rounds, I go, You go. 5 Rounds Each
12 Deadlifts 175/120 Level 2 155/110 Level 3 135/100
9 Hang Power Cleans
6 Push Jerks
Wednesday
Power Development
Every 2:00 Minutes for 12:00 Minutes
2 Snatch + 4 Snatch Balance + 6 Overhead Squat @ 50% to 60% of 1 RM
WOD
3 Rounds for Time
22 Double Unders
22 Box Jumps
22 Burpees
22 Sit Ups
800 Meter Run
Thursday
Strength
Super Set Every 3 Minutes
Weighted Dips 5 x 7 (12)
Weighted Pull Ups 5 x 7 (12)
619 San Diego Personal Training Hero WOD “White”
5 Rounds
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunge Level 1 45/25 Level 2 35/15 Level 3 25/10
400 Meter Run
Friday
Power Development
7 x 2 Snatch
WOD
10 HSPU
1 Power Cleans Level 1 185/135 Level 2 155/115 Level 3 135/95#
9 HSPU
2 Power Cleans
8 HSPU
3 Power Cleans
7 HSPU
4 Power Cleans
6 HSPU
5 Power Cleans
5 HSPU
6 Power Cleans
4 HSPU
7 Power Cleans
3 HSPU
8 Power Cleans
2 HSPU
9 Power Cleans
1 HSPU
10 Power Cleans
