PLEASE RSVP TO THE 619 SOCIAL at KEARNY MESA BOWL THIS SUNDAY AT 4PM via THE FACEBOOK INVITE
Also Registration for the 2014 619 San Diego Personal Training Open goes live on January 15th we are hoping to get 100% participation of all our intermediate, advanced, and elite level athletes this year. The open begins on February 27th and we will have all of our athletes completing the WOD’S on Thursday evening and Sundays at Noon. We are looking volunteers to help out with judging, filming, counting, and cheering on The Sunday Workouts.
1. 10 x 1 Handstand to Forward Roll
2. 20 Alternating Pistols L/R X 2 Sets (Rest as Needed)
3. Extensive Hip and Shoulder Mobility
Strength/Gymnastics
Superset
Back Squat
8 x 3 Climbing
Bar Muscle Ups
8 x 2 Unbroken
Every 2 Minutes
Hero WOD “The Seven”
7 Rounds
7 Handstand Push Ups
7 Thrusters 135/95 Level 2 95/65 Level 3 75/45
7 Knees to Elbows
7 Deadlifts 245/170 Level 2 185/115 Level 3 135/95
7 Burpees
7 Kettlebell Swings
7 Pull Ups
X. 1200 Meter Run for Cool Down
Y. Foam Roller for Mobility
Z. La Crosse Ball for Mobility
Tuesday
1. Double Under Skillwork
2. 25-20-15-10-5 GHD Sit Ups 1 MINUTE REST BETWEEN ROUNDS
3. 5-4-3-2-1 Turkish Get Ups
WOD 1
3 Rounds for max reps:
1 MINUTE Box Jump Overs 24/20
1 MINUTE Toes-To-Bar
1 MINUTE Double Unders
1 MINUTE Rest
WOD 2
3 Rounds at each movement before rotating.
:40 SECONDS for Max Reps, :20 SECONDS Rest
1. Row for Calories
2. Air Squats
3. Pushups
4. Kettlebell Swings (53/35)
3 Minute Rest (Roll Out and Stretch Calves)
WOD 3
5 Rounds
Every 3 Minutes
400 Meter Run for Time
15 Burpees
(Roll Out and Stretch Calves)
X. 3 Rounds 800 Meter Run, 1000 Meter Row
Y. Roll Out your IT Band
Z. Shoulder Mobility
Wednesday
1. Overhead Squat 1-1-1-1-1-1
2. Front Squat 1-1-1-1-1-1
3. Snatch Pulls 2-2-2-2-2
Power
Power Snatch
15 x 1
Every Minute on The Minute
WOD
Fight Gone Bad
5 Rounds
1 MINUTE Wall Balls
1 MINUTE Sumo Deadlift High Pull 75/55
1 MINUTE Box Jumps, 20″ – does not need to be games standards
1 MINUTE Push Press, 75/55
1 MINUTE Row for calories
1 MINUTE Rest
X. 25-20-15-10-5 GHD Sit Ups 1 MINUTE REST BETWEEN ROUNDS
Y. 1600 Meter Jog
Z. 50 Double Unders + 50 Ab Mat Sit Ups
Thursday
1. Find 1 Rep Max Dumbell Snatch
2. Find 1 Rep Max Dumbell Clean and Push Press
3. Find Your Max Reps Pull Ups
Strength
8 x 5 (8) Pendlay Row
Every 2 Minutes
Power
15 x 1 Clean and Jerk
Every Minute on The Minute
WOD
Tabata
V-Ups
3 Minute Rest
Hollow Rocks
3 Minute Rest
Sit Ups
X. 20 Minutes Stairmaster
Y. 5000 Meter Row
Z. 5 Minutes AirDyne
Friday
1. Indian Club Mobility
2. PVC Mobility
3. Foam Roller Mobility
Strength
Front Squat
7 x 3
Every 3 Minutes
WOD #1
9 Minute Cap
619 San Diego Personal Training Bench Mark WOD “Fran”
21-15-9
Thrusters Rx 95/65 Level 2 85/55 Level 3 75/45
Pull Ups
Clock will restart at the 15 Minute Mark to begin WOD #2
619 San Diego Personal Training Open WOD 12.5
7 Minute AMRAP
3 Thrusters
3 Chest to Bar Pull Ups
6 Thrusters
6 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
12 Thrusters
12 Chest to Bar Pull Ups
15 Thrusters
15 Chest to Bar Pull Ups
18 Thrusters
18 Chest to Bar Pull Ups
21 Thrusters
21 Chest to Bar Pull Ups
24 Thrusters
24 Chest to Bar Pull Ups
27 Thrusters
27 Chest to Bar Pull Ups
X. USD Loop
Y. LaCrosse Ball Mobility
Z. 4 x 25 GHD Sit Ups
