619 San Diego Personal Training 619 l San Diego
Wednesday 11/9 Overhead Squat 3x5 95,65# WOD 50 Chest to Bar Pull-ups 50 Push Press 95,65# 50 Ab-mat Sit-ups 50 Overhead Squats 95,65#
619 San Diego Personal Training 619 l San Digo
Friday 11/4 DeadLift: 90% of 1RepMax+10 to get % 5 Reps@75% 3 Reps@85% AMRAP @95% THEN: 20 MINUTE AMRAP 10 RING PUSH-UPS 20 AB-MAT SIT-UPS 25 MED BALL SLAMS 20# 400 METER RUN
619 San Diego Personal Training 619 l San Diego
Thursday 11/3 Bench 90% of 1RM+5 to get percentages of: 5 Reps@ 75% 3 Reps@ 85% AMRAP @ 95% Then: Death by Push Press 95,65# 1 Rep the First Min., 2 Reps the Second Min., 3 Reps the Third Min., ... Read More
619 San Diego Personal Training 619 l San Diego
Wednesday 11/2 Jerk Skill Work WOD 1000 Meter Row 10 Wall Walks(Stomach touches floor and wall each REP) 20 Pull-ups 30 Burpees 40 Double Unders 1000 Meter Run
619 San Diego Personal Training 619 l San Diego
Tuesday 11/1 Strict Press-90% of 1Rep Max+5 to get % 5 Reps@75% 3 Reps@85% AMRAP @95% 10 MIN.DOUBLE UNDER SKILL WORK WOD : 5 Rounds For Time 10 Front Squats 135,95#(NO RACKS,MUST CLEAN FROM GROUND) 200 Meter Run THEN: Accumulate ... Read More
619 San Diego Personal Training 619 l San Diego
Monday 10/31 HAPPY HALLOWEEN Back Squat:TAKE 90% of 1 Rep Max+10 TO GET YOUR %!! 5 Reps@75% 3 Reps@85% AMRAP @95% Then: TRICK OR TREAT?? 25-20-15-10-5 Wall Ball 20,14 Ab-Mat Situps Hand Release Push-ups
619 San Diego Personal Training 619 l San Diego
Friday 10/28 Bench Press (Percentages based off of 90% of 1 Rep Max +5) 3 Reps@ 70% 3 Reps@ 80% AMRAP @ 90% 10 MINUTES PULL-UP WORK THEN: 4 ROUNDS FOR TIME: 20 Dumbbell Plank Rows 45,25 35 Double Unders ... Read More
619 San Diego Personal Training 619 l San Diego
Thursday 10/27 WOD Accumulate 10 Minutes Handstand Hold Accumulate 2 Minutes L-Sit on Paralletes Then: 4 Rounds for Time: 25 Box Jumps 20,18 5 Squats @ 70% of 1 Rep Max 25 Box Jumps 5 Squats @ 70% of 1 ... Read More
619 San Diego Personal Training 619 l San Diego
Tuesday 10/25 Squat 90% of 1Rep Max +10 3 Reps@ 70% 3 Reps@ 80% AMRAP @ 90% GLUTE HAM RAISES 5X5 (Complete 5 Sets 5 Reps with a partner holding your ankles and focusing on pulling with your hamstrings) Then:12 ... Read More
619 San Diego Personal Training 619 l San Diego
Monday 10/17 WOD Bench Press (Take 90% of 1 Rep Max and add 5 pounds) (Example: 1 Rep Max is 155, 90% is 139.5 +5=145. Then take 145 and multiply by .65, .75, and .85) 5 Reps @ 65% 5 ... Read More
