619 San Diego Personal Training 619 will be rolling deep at 619 San Diego Personal Training Del Mar for the California Affiliate League Competition this Saturday at 4pm to cheer for Nikos, Aleks, Jonathan, Jamie, and Tracey. Show your colors 619 !!!
Monday
Find your 1 Rep Max Squat Snatch Level 1 /Power Snatch Level 2
Level 3 1 High Hang Snatch Pull + 1 High Hang Power Snatch
Back Squat 5 x 5 (Level 2,3 10 Reps)
Level 1 Only – @ 50-60% of 1RM Segmented Snatch Deadlift Mid Shin, Take Off Position, Pockets
Competition Crew WODS
7 Minute AMRAP
5 Squat Snatch 115/75
30 Double Unders
3 x 3 Minute Rounds AMRAP with 1 Minute Rest
10 Push Press 135/85#
20 Ab Mat Sit Ups
WOD #1
Buy in with a 400 Meter Run then
25-20-15-10-5
Box Jumps
Wall Balls
Sit Ups
Cashout with a 400 Meter Run
WOD #2
21-15-9
Double Unders
Row for Calories
GHD Sit Ups
Tuesday
Clean and Jerk EMOM for 12 Minutes
Level 1 Only – @ 60-70% of 1RM Segmented Clean Pull Mid Shin, Take Off Position, Pockets
Bench Press
5 x 3 (5 Level 2)(8 Level 3)
619 San Diego Personal Training Hero WOD “The Seven”
7 Rounds for Time
7 Handstand Push Ups
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlifts 245/170
7 Burpees
7 Kettlebell Swings 2.0/1.5
7 Pull Ups
Wednesday
3 Position Hang Snatch
High Hang
Mid Thigh
Above the Knee
Front Squat
5 x 3 (5 Reps Level 2) (8 Reps Level 3)
619 San Diego Personal Training 619 WOD
5 Rounds
5 Lateral Burpees
10 Overhead Squats
15 GHD Sit Ups or Toes 2 Bar
200 Meter Run
WOD #2
25-20-15
Double Unders
Row for Calories
Kettlebell Swings
Thursday
8 Minutes Find your 1 Rep Max
Dumbell Snatch
8 Minutes Find your 1 Rep Max
Dumbell Clean and Jerk
Fractured Fran
5 Rounds for Time
9 Thrusters 95/65
9 Pull Ups
WOD #2
500 Meter Row
20 Wall Balls 20/14#
20 Handrelease Push Ups
20 Box Jumps 24/20″
400 Meter Run
Friday
12 Minute AMRAP
10 Power Snatches (95,65)
30 Double Unders
EMOM for 10 Minutes
Power Clean
100 Double Unders for Time
Row 2000 Meters for Time
Run 1 Mile for Time
