Wednesday
1. 5 x 5 Push Press
2. 10 Handstand Push Ups
3. Shoulder Mobility
Power Development
Power Snatch
7 x 1
Clean and Jerk
7 x 1
Strength
Bench Press
10-8-6-4-2
%75-80-85-90-95
Find your 2 Rep Max
WOD
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Dips
1-2-3-4-5-6-7-8-9-10
X. 3 x 10 French Press
Y. 3 x 15 Bench Dips
Z. 3 x 20 Ghd Sit Ups
Thursday
1. 5 x 5 Front Squats
2. 3 x 3 Deadlifts
3. 6 x 1 Handstand to Forward Roll
Skillwork
Handstand Push Ups
Pistols
Double Unders
619 San Diego Personal Training Benchmark WOD
“Cindy” 20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
OR
619 San Diego Personal Training Benchmark WOD
“Mary” 20 Minute AMRAP
5 HSPU
10 Alternating Pistols 5 on each side
15 Pull Ups
X. Baby Flight Simulator
5-10-15-20-15-10-5
Unbroken Double Unders
Y. Below Knee Mobility
Z. Shoulder Mobility
Friday
1. 3 x 18’ Handstand Walks
2. Spend 10 Minutes on PVC Mobility, Skin the Cat and Gorilla Complex
3. 4-3-2-1
Pull overs
Bar Muscle Ups
Skillwork
Military Press> Push Press> Push Jerk> Split Jerk
Hang Power Clean> Powerclean
619 San Diego Personal Training 619 WOD
3 Rounds for Time
8 Power Cleans 205/135 Level 2 185/115 Level 3 155/95 Level 4 135/85 Level 5 115/75
18 Wall Balls 20/14
