Strength

• Bench Press 7 x 7
• Every 3 Minutes

• 3 x 15 Dips
• Every 3 Minutes

Supplemental Strength
 Incline Bench Press 3 x 10(After Flat Bench, Please Arrive 20 Minutes before class time)

Hero WOD “Griff”

800 Meter Run
400 Meter Backwards Run
800 Meter Run
400 Meter Backwards Run

Group Stretch Afterwards

Beginners

Superset

• Band Assisted Pull Ups 5 x 8
• Turkish Get Ups 5 x 2,2 Left,Right
• Every 3 Minutes

Superset

• Butterfly Sit Ups 5 x 15
• Pendlay Row 5 x 7
• Every 3 Minutes

WOD

15 Minute AMRAP

10 Ring Rows

10 Sit Ups

10 Tire Jumps

Beast Mode

Strength

Superset

• L Hang Pull Ups 5 x 5 (or 8 Strict)
• Turkish Get Ups 5 x 1,1 Left,Right
• Every 3 Minutes

Superset

• Pendlay Row 5 x 7
• GHD Sit Ups 5 x 20 (10)

Supplemental Strength

• High Row 5 x 7

• Single Arm Row 5 x 7

WOD

3 Rounds

20 Pull Ups

30 Sit Ups

20 Box Jumps 24/20

9am CLASS ONLY on 4th of July please wear your RED, WHITE, AND BLUE.

Athletic (Beginner Fitness Level)

Strength

5 x 7 Back Squats

Workout of The Day
5 Rounds
12 Kettlebell Swings
12 Kettlebell Bottoms Up Press
400 Meter Run

Beast Mode (Intermediate, Advanced, Elite Fitness Level)

Strength

Superset

• Back Squat 4 x 4 (7)
• Gymnastics Pull Overs 4 x 2
• Every 3 Minutes

Superset

• Back Squat 4 x 4 (7)
• Rope Climb 4 x 2
• Every 3:30 Seconds

Supplemental Skill/Strength
  10 Bar Muscle Ups (Not for Time) Try to string them together
  15 Minutes to find your Deadlift 3 Rep Max after Back Squats

Workout of The Day

619 San Diego Personal Training Hero WOD “DT”
5 Rounds
12 Deadlifts 155/85 Level 2 135/75 Level 3 115/65
9 Hang Power Cleans
6 Push Jerks

Liiiiiiiizzzzzzzzzyyyyyyyyyyy!!!!!

Monday

619 is committed to making fitness easy for all levels. Our programming is modified for beginners to get to the next level efficiently and safely. Below you will see programming for beginners, intermediate, advanced, and elite levels of fitness.

Athletic Training (beginners)
Strength
5 x 7 Front Squats
Workout of the Day
5 Rounds
400 Meter Run
15 Overhead Squats with a Barbell or PVC Pipe
then
15 Minutes Stairmaster afterwards

Beast Mode (Intermediate, Advanced, or Elite Fitness Level)

Supplemental Power (Before Clean and Jerk) please arrive 30 minutes before class time to complete
5 x 1 Hang Snatch + 2 Overhead Squats
Every 2 Minutes
5 x 2 Snatch
Every 2 Minutes

Power

5 x 1 Hang Clean and Jerk
Every Minute on The Minute
5 x 1 Clean + 2 Front Squats +1 Jerk
Every 2 Minutes

619 San Diego Personal Training Benchmark WOD “Nancy”

5 Rounds for Time
400 Meter Run
15 Overhead Squats 95/65 Level 2 75/55 Level 3 65/45

Workout of The Day

5k for Time

Group Stretch Afterwards

Strength

Weighted Pull Ups
6 x 7
Every 3 Minutes

WOD 1

4 Rounds
400 Meter Run
15 GHD Sit Ups
Every 3 Minutes

Write your time down for your 400 meter run every round and find your average time for all 4 rounds. If you area a beginner please start your run every 3 minutes even if you have not finished your GHD Sit Ups.

WOD 2

Team WOD

Accumulate 3k on The Concept 2 Rower with your Partner
While 1 Partner is Rowing the other is doing double unders. Split up your row times however you like. Come up with a strategy with your partner. Write down your time and total double unders.

Supplemental Strength
Do this before your weighted pull ups today.
8 x 12 GHD Sit Ups
Every Minute on The Minute

Warm Up

400 Meter Jog
Hip Mobility

CK’s Barbell Warm Up for 3 Rep Working Sets
2-3 Sets
6-10 Reps
60-90 Seconds Rest Between Warm Up Sets
@ 60-70-80% of 1 Rep Max

Strength

Superset
Back Squat
10 x 3
Rope Climb
10 x 1
Every 3 Minutes

Workout of The Day

5 Rounds
9 Deadlifts 315/205 Level 2 255/175 Level 3 205/125
9 Box Jumps 30/24

We are very excited for our HANDSTAND CLINIC on SATURDAY at 10am with Coach Anthony. All of our members are welcome.

Tuesday

Burgener Warm Up aka
Snatch Drills to Enhance Skills

1. Down and Finish (Speed through the middle)
2. Elbows High and Outside (Keep the Bar Close)
3. 1+2+Muscle Snatch (Strong Turnover)
4. Snatch Lands 2”,4”,6” (Footwork)
5. Snatch Drops (Footwork)

Skill Transfer Exercises

1. Snatch Push Press (Overhead Strength)
2. Overhead Squat (Core Development)
3. Heaving Snatch Balance (Fast Hands)
4. Snatch Balance – No Dip (Fast Hands, Fast Feet)
5. Snatch Balance (Fast Hands, Fast Feet)

Strength

Military Press 8 x 2
Every Minute on The Minute

Push Press 8 x 3
Every :90 Seconds

Close Grip Bench Bress 3 x 15
Every 2:30 Seconds

Supplemental Power/Strength
Before Military Press
10 x 1 Split Jerk
1 – 2 Minute Rest
After Bench Press
5 x 10 French Press
3 Minute Rest

Agatsu Benchmark Workout “Chrissy”

30 Tuck Jump Burpees

20 Kettle Bell swings
25 Tuck Jump Burpees

25 Kettle Bell swings
20 Tuck Jump Burpees

30 Kettle Bell swings
15 Tuck Jump Burpees

35 Kettle Bell swings
10 Tuck Jump Burpees

40 Kettle Bell swings
5 Tuck Jump Burpees

45 Kettle Bell swings

Power

10 x 1 High Hang Clean + 1 Clean
Every :90 Seconds

Workout of The Day

5 Rounds
15 Overhead Squats 95/65
15 Chest to Bar Pull Ups

Every 3 Minutes

Write Down your Time for Every Round and Find Your Average Time for All 5 Rounds.

Gymnastics Strength with Coach Jaime and Coach Jessica 8am Saturday. 2 Hour Ninja Skills/Strength Training. We hope to see you all there!!

Power/Strength

Push Press 5 x 3
Every Minute on The Minute

Push Jerk 5 x 2
Every Minute on The Minute

Split Jerk 10 x 2
Every :90 Seconds

Workout of The Day

3 Rounds
20 Shoulder to Overhead
20 Burpees
500 Meter Row
Every 7 Minutes

Please post your times for each round to comments on the blog