Monday
Strength
Pull up Complex
5 sets of:
5/3 weighted Pull ups – place dumbbell between legs, drop it after final rep w/o coming off the bar.
5 Strict Pull ups
5/7 Kipping Pull ups
The goal is to complete the 15 reps without coming off the bar. If you can do that increase the weight of the first 3 reps.
5 x 15 GHD Sit Ups
Every 4 Minutes
Every Minute on the Minute x 10
Even 8 Barbell Roll Outs
Odd 8 Pendlay Rows
619 San Diego Personal Training Benchmark WOD “Helen”
3 Rounds for Time
400 Meter Run
21 Kettlebell Swings 1.5/1.0
12 Pull Ups
Tuesday
Strength
Back Squat
7 x 8
Every 3 Minutes
Back Squat
1 x 20 Reps Level 225/155 Level 2 185/135 Level 3 135/95
Romanian Deadlifts
4 x 8
Every 2 Minutes
WOD
3 Rounds
20 Overhead Walking Lunges
40 Sit Ups
400 Meter Run
Wednesday
Power
7 x 2 Push Jerk + 1 Split Jerk or
5 Push Press
Every 90 seconds
619 San Diego Personal Training Hero WOD “Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53#
Thursday
Power
9 x 1 Power Clean + 1 Squat Clean
Every :90 seconds
Every Minute on the Minute x 15
Minute 1 – 5 Wall Balls 20/16 + 5 Squat Cleans 135/95
Minute 2 – 5 Wall Balls 20/16+ 5 Toes to Bar
Minute 3 – 5 Wall Balls 20/16 + 8 /5 Strict Pull Ups
Repeat Pattern x 5
WOD
4 Rounds
500 Meter Row
10 Lateral Burpees over The Rower
Friday
Benchmark WOD “Grace”
30 Clean and Jerks for Time 135/95
Superset
Front Squats
7 x 8
Bench Press
7 x 8
Every 3:30
619 San Diego Personal Training 619 WOD
15-12-9-12-15
Kettlebell Swings 70/53#
Box Jumps 24/20″
Toes to Bar
