Saturday 10/15
WOD- BENCHMARK HERO
“JOHN RANKEL”
AMRAP IN 20 MINUTES OF:
6 Deadlift 225/155
7 Burpee Pull-ups
10 KB Swings 2/1.5
Run 200 Meters
OPENING HOURS : DAILY 5AM - 9PM
OPENING HOURS : DAILY 5AM - 9PM
Saturday 10/15
WOD- BENCHMARK HERO
“JOHN RANKEL”
AMRAP IN 20 MINUTES OF:
6 Deadlift 225/155
7 Burpee Pull-ups
10 KB Swings 2/1.5
Run 200 Meters
Friday
Great work 619 on your Benchmark week!! Those of you who put in the time and sweat showed how hard work pays off. Keep up the strong motivation to be better than the day before. We are going to end a great week with one of my favorites.
3 Attempts to find 1 Rep Max Bench Press
Then:
“FRAN”
21-15-9
Thrusters
Pull-ups
Thursday
“Filthy Fifty” (5o reps for each)
Box Jumps 24″
Jumping pull-ups
Kettlebell swings 1P
Walking Lunge (each leg)
Knees to Elbows
Push Press 45/35
Supermans
Wall Ball Shots 20/14
Burpees
Double Unders
check out 619 San Diego Personal Training 619’s Olympic Lifting Coach Christian getting some Snatch : )
Monday 10/9
Happy Monday 619 San Diego Personal Training!! We are starting benchmark week tomorrow. So that being said, it is very important that everyone come in to get a baseline on your wods and 619 San Diego Personal Trainingtotal (back squat, strict press, and deadlift).
Columbus Day -WOD
4 Rounds of:
400 METER SPRINT
25 HAND RELEASE PUSH UPS
*(Rest 1:30 between rounds for 100% effort)
Then:
Accumulate 5 minutes total L-sit on Paralletes.
MOBILITY!!
To learn about 619 San Diego Personal Training Mobility/Flexibility in San Diego call 619 840 9099
Check out 619 San Diego Personal Training 619 in San Diego call 619 840 9099 to schedule your orientation
Huge Announcement San Diego 619 San Diego Personal Trainingters!!!!!!
Please Email Kat@619 San Diego Personal Training619 ALL of your 619 San Diego Personal Training 619 questions through the 10th of October. She paid the cost to be the boss and will kick your ass if you don’t ask her something that will help you be a better athlete while we are gone.
Tuesdays PRESS 90% OF 1REP MAX
5REPS @ 75%
3REPS @ 85%
AMRAP @ 95%
THEN: 15 MIN AMRAP
20 KBS 1.5/1 POOD
15 BALL SLAMS 20#
5-10-15 SHUTTLE RUN
619 San Diego Personal Training 619 Thanks You for your continued support…
WOD
BACK SQUAT (90% OF 1REP MAX)
5 REPS @ 75%
3 REPS @ 85%
AMRAP @ 95%
THEN: 2 ROUNDS OF
400 meter Run
10 Clean & Jerk (135/95)
400 meter Run
10 Hang Snatch (135/95)
619 San Diego Personal Training 619 in San Diego
Power Clean Skillwork
“Prairie Fire”
12 HSPU’s 2 Power Cleans 10 HSPU’s 4 Power Cleans 8 HSPU’s 6 Power CLeans 6 HSPU’s 8 Power Cleans 4 HSPU’s 10 Power Cleans 2 HSPU’s 12 Power Cleans
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