14 -18 October 619 San Diego Personal Training 619 | 619

14 -18 October 619 San Diego Personal Training 619

619 San Diego Personal Trainingsan diego

1. Max Rep Strict Pull Ups

2. Max Rep Unbroken Double Unders

3. 10 Handstand Half Moons

Power and Strength Development

Power Snatch + Overhead Squat

5 x 2 + 5(8) with 2 to 3 Minutes Rest

Back Squats

6 x 6 (8) 2 to 3 Minutes Rest

Clean and Jerk
2 + 2 @60% 60 Seconds Rest
2 + 2 @70% 90 Seconds Rest
2 + 2 @80%

619 San Diego Personal Training WOD

Freddie’s Revenge
5 Rounds for Time
5 Push Jerks 185/125
10 Burpees

X. 3 x 3 Clean High Pulls @ 80%

Y 6 x 1 Clean Pulls @ 90%

Z. 4 x 10 Upright Rows

chris keith san diego

Tuesday

1. 4 x 7 Snatch Press @ 70%

2. 7 x 1 Snatch Balance @ 50 to 70%

3. 3 x 3 Squat Snatch @ 65 to 75%

Strength Training

Pendlay Row

5 x 5 (8)

Weighted Pull Ups

5 x 5 (8)

619 San Diego Personal Training Team WOD

Team Angie (I go, you go)
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

then

Team Kelly
5 Rounds
Run 400 Meters
30 Box Jumps 24/20
30 Partner Wall Balls 20/14

X. 4 x 25 GHD Sit Ups

Y. Foam Roller Mobility 15 to 20 Minutes

Z. Barbell Mobility 10 to 15 Minutes

619 San Diego Personal Training 619 San Diego

Wednesday

1. Find your 1 Rep Max Split Jerk off the Blocks

2. Find your 1 Rep Max Bench Press

3. 3 x 3 Weighted Dips

Strength Training

Strict Press

5 x 8 (10)
Bench Press

5 x 8 (10)

Conditioning WOD

Every 3 Minutes on the 3rd Minute for 24 Minutes – 8 Rounds
400 Meter Run (Rest with Time Remaining)

X. 2000 Meter Row

Y. 10 Minutes AirDyne

Z. Rollout

IMG_0925

Thursday

Back Squats

4 x 7

Front Squats

4 x 7

Snatch and Push Jerk Skillwork

WOD #1
5 Rounds
Every 2 Minutes for 10 Minutes
200 Meter Run
Max Rep Power Snatches 75/55

WOD #2
9 Push Jerk 185/125 Level 2 155/105 Level 3 135/95
200 Meter Run
12 Cleans
200 Meter Run
15 Front Squats
200 Meter Run

X. 2 x 500 Meter Row

Y. 2 x 2000 Meter Row

Z. Mobility for 20 Minutes Bands, Lacrosse Ball, Foam Roller

619 San Diego Personal Training san diego

Friday

1. Max Rep Handstand Push Ups

2. Max Rep Kettlebell Swings 2.0/1.5

3. Max Rep Wall Balls

Handstand, Thruster, and Kipping Pull Up Skillwork

Team “Pull Up Daniel”
100 Pull Ups
400 Meter Run
21 Thrusters 95/65 Level 2 85/55 Leve 3 75/45
800 Meter Run
21 Thrusters
400 Meter Run
100 Pull Ups

X. Familiarize yourself with MobilityWOD.com

Y. Familiarize yourself with Catalyst Athletics

Z. Familiarize yourself with 5 Basic Laws of Strength Training

Knowledge is King, Don’t Stop Learning, Be Pro-Active 619

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