Monday
Strength
5 x 8 Pendlay Row
5 x 8 Barbell Row
619 San Diego Personal Training WOD “Cindy”
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
WOD #2
Row 500
Run 400
Row 500
Tuesday
Strength
4 Minute Rest Intervals!!!
Level 1
5 x 5 Back Squat Rest as Needed
3 x 8 Front Squat Rest as Needed
Level 2,3
4 x 8 Back Squat
Super Set with 20 GHD Sit Ups + 15 Toes to Rings + Internal Rotation Flexibility + External Rotation Strengthening
4 x 8 Front Squat
Super Set with 8 Handstand Push Ups + Shoulder Mobility
WOD
4 Minute AMRAP Wall Balls 20/14#
3 Minute AMRAP Kettlebell Swings 1.5/1.0
2 Minute AMRAP Double Unders
Wednesday
Power Development
2 Position Hang Power Snatch 10 Minute Every Minute on the Minute EMOM
619 San Diego Personal Training Hero WOD “Lumberjack 20”
20 Deadlifts 275/185 225/155 185/135
400 Meter Run
20 Kettlebell Swings 2.0/1.5
400 Meter Run
20 Overhead Squats
400 Meter Run
20 Burpees
400 Meter Run
20 Chest 2 Bar Pull Ups
400 Meter Run
20 Box Jumps
400 Meter Run
20 Squat Cleans 95/65
Thursday
Strength
4 Minute Rest Intervals
5 x 10 Bench Press
5 x 10 Weighted Dips
619 San Diego Personal Training Hero WOD “Rahol”
12 Minute AMRAP
12 Box Jump 24/20″
6 Thruster 95/65
6 Bar-Facing Burpees
Friday
2 Position Hang Clean 6 Minute Every Minute on the Minute
619 San Diego Personal Training Regionals WOD 2012
17 Minute AMRAP
2000 Meter Row
50 Pistols
30 Hang Power Cleans 225/135
WOD #2 USD Loop
