3/9/2020
HIIT
W.U. Group
Strength: Back Squat (16 min clock)
- 4 sets of 6 reps @ 80% of 6 RM
- After each set complete 5 x Box Jumps as high as possible and safely
*Each set is 4 Mins, After the work, Rest the remainder of time
W.O.D 3 x 3 min AMRAP
- 3 Mins
- 10 x Pushups
- 10 x Deadlifts @ 95/65
- 10 x Alt Leg Jumping Lunges
- 3 Mins
- 8 x Pushups on Wall Ball ball
- 10 x Power Cleans @ 95/65
- 12 x Jumping Squats
- 3 Mins
- 6 x Burpees
- 10 x Thrusters @ 95/65
- 14 x Alt Step OH reverse lunges 25/15
**REST 1 min after each 3 min Period
**Use a weight that allows all 3 movements to be accomplished
ENDURANCE: 6am ONLY
2 Rounds of the following:
5 min AMRAP
- 15 x KB Deadlifts
- 10 x Cals Bike
- 15 x High/low plank
5 min AMRAP
- 15 x Russian Swings
- 15 x Ball Slams
- 15 x Mountain Climbers on Ball
5 min AMRAP
- 15 x Alt one arm swing
- 10 x Cals Assault Bike
- 15 x KB plank pull through
5 min AMRAP
- 15 x KB Thrusters
- 15 x Side to side ball slams
- 15 x pushup over ball
Olympic Lifting: 7pm ONLY
W.U. Coach led and class review
Strength:
A. Snatch Balance (9 mins)
- Work through reps until you reach 80% of your 1 RM Snatch
B. Snatch (12 mins)
- In 3 Min periods complete 3 snatches starting at 70% of 1 RM
C. Back Squat (10 mins)
- 4 sets of 6 reps @ 80% of 6RM
W.O.D 3 RFT of
- Snatch +Hang Snatch + Power Snatch x 3 @ 115/85
- 9 x Box Jumps 36/30