Monday
WOD #1 Power
10 Minute EMOM
1 Hang Power Snatch + 1 Power Snatch
WOD #2 Power/Strength
619 San Diego Personal Training Football WOD “619 San Diego Personal Training Disco”
10-9-8-7-6-5-4-3-2-1
Power Cleans @ 75% Bodyweight
Pull Ups
WOD #3 Stamina (Optional)
3 Rounds for Time
500 Meter Row
400 Meter Run
Tuesday
10 Minute EMOM
4 Handstand Push Ups
6 Pistols
Strength
Super Set with 4 to 5 Minute Rest Intervals (Work on your Mobility)
Bench Press 5 x 6
Front Squat 5 x 6
Superset
Ring or Bar Dips 3 x 10
Back Squat 3 x 10
619 San Diego Personal Training 619 WOD
7 Minute AMRAP
5 Thrusters 115/75 Level 2 95/65 Level 3 75/45
7 Burpees
Wednesday
619 San Diego Personal Training 619 WOD
Max Unbroken Double Unders
5 Rounds for Time
20 Medicine Ball Push Ups
30 Sit Ups
20 Wall Balls
200 Meter Medicine Ball Run
200 Meter Backwards Run without Medicine Ball
Extensive Mobility Work for Calves, Hamstrings, IT Band, Hip Flexors, Low Back, Pectorals/Anterior Deltoid after The WOD
Thursday
Power
7 x 1 Snatch Pull + 1 Snatch High Pull + Snatch
12 Minute EMOM
7 Strict Pull Ups
7 Kettlebell Power Swings
10-9-8-7-6-5-4-3-2-1
Overhead Squats Level 1 95/65 Level 2 75/55 Level 3 65/35
Box Jumps 30/24
Friday
Split Jerk/Push Jerk Skillwork
Power 7 x 1 Clean and Jerk
619 San Diego Personal Training 619 WOD
3 Rounds
10 Shoulder to Overhead
40 Double Unders
then 500 Meter Row
2 Minute Rest
Repeat The Above cycle twice
