Monday
Handstand/Handstand Walk Skillwork
Power Development
Power Snatch 5 x 2
619 San Diego Personal Training 619 WOD
5 rounds
5 Power Snatches (135,95)
10 Burpees
40 Double Unders
Level 2-(115,75)
Level 3- (95,65)
Tuesday
Strength
Superset
Front Squat
Weighted Dips
8-6-4-2-2-2-2-2
WOD #1
7 Minute AMRAP 7 Pull Ups 7 Ring or Bar Dips
Rest 5 Minutes to work Mobility then:
WOD #2
7 Minute AMRAP
5 Thrusters (115,75)
7 Toes to Bar
Level 2-(95,65)
Level 3- (65,35)
Rest 3 Minutes then:
WOD #3
3 Minute AMRAP
Wallclimbs
Wednesday
Power Developement 8 x 1 Clean
Take 15 minutes to build up to a
1 RM Clean
(Squat Clean or Power Clean are acceptable)
WOD
5 Rounds
13 Burpee Lateral Bar Hops
13 Squat Cleans (135/95)
Level 2 – (115,80)
Level 3 – (95,65)
Thursday
Strength
Back Squat
5 x 3 (5,8)
WOD
4 Rounds
15 Kettlebell Swings (2/1.5)
10 Front Squats (135,95)
Level 2 (115,75) (1.5/1)
Level 3 (95,55) (1.25/26lbs)
Friday
Power Development
Split Jerk 7 x 2
“Hope”
Three rounds of:
Burpees
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Scaled – (55/35)
