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
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
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)