Categorized as: Performance

Man Maker Monday 25 August 2014

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Kayaking/Snorkeling $25 at La Jolla Shores this Sunday 0700am and 0830am.  Spots are limited, reserve your timeslot sooner than later : )

 

Supplemental Skill/Strength

3 x 18 ft Handstand Walks
5 x 3 Snatch Push Press
7 x 1 Snatch Balance
5 x 1 Overhead Squat

Strength

Superset
Back Squat
6 x 10
Ring Muscle Ups or ( Rope Climbs )
6 x 3 ( 2 )
Every 3 Minutes

then

Back Squat
1 x 20

Workout of The Day

5 Rounds
5 Man Makers 45/35 35/25 25/15
400 Meter Run

There are several variations to The Man Maker Exercise. The closest I found to “The 619 Way” is in the video below. We do the push-up before the renegade row.  I love the hilariously cheesy 1980’s song playing in the background : )

Friday 22 August 2014

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Friday

 

Supplemental Skill/Strength

3 x 18 ft Handstand Walks

5 x 3 Bar or Ring Muscle Ups

5 x 5 Overhead Squats

 

Strength

 

Superset

6 x 5 Front Squats

6 x 5 Weighted Pull Ups

Every 3 Minutes

 

619 San Diego Personal Training Hero WOD “Josh”

21 Overhead Squats Level 1 115/85 Rx 95/65 Level 3 75/55

42 Pull Ups

15 Overhead Squats

30 Pull Ups

9 Overhead Squats

18 Pull Ups

 

Supplemental Endurance

619 San Diego Personal Training Hero WOD “Severin”

50 Strict Pull Ups

100 Hand Release Push Ups

5k Run

 

 

Thursday 21 August 2014

 

 

Thursday

 

Supplemental Strength

5 x 3 Front Squat

 

Power/Strength

 

9 x 1 Clean

9 x 10 GHD Sit Ups

Every 2 Minutes

 

Workout of The Day

2000 Meter Row

1 Mile Run

2000 Meter Row

 

then

 

15 Minutes Mobility

 

Wednesday 20 August 2014

Wednesday

 

Supplemental Power

7 x 1 Snatch

7 x 1 Split Jerk

Supplemental Gymnastics

9 x 12 ft Handstand Walks

 

Flat Bench Press

6 x 10

Sit Ups

6 x 15

Every 3 Minutes

 

Weighted Dips

6 x 10

Ring Rows

6 x 15

Every 3 Minutes

 

619 San Diego Personal Training 619 WOD

 

5 Rounds

5 Wall Walks

5 Shoulder to Overhead 185/125 155/105 135/85

5 Clapping Push Ups

200 Meter Run

 

Supplemental Endurance

3 Rounds

500 Meter Row

400 Meter Run

2 Minutes Rest Between Rounds

 

 

Tuesday 19 August 2014

Tuesday

 

Supplemental Strength

4 x 8 High Row

4 x 8 Single Arm Row

Strength

 

Strength

 

Pendlay Row

5 x 8

Every 3 Minutes

 

T Bar Row

5 x 8

Every 3 Minutes

 

619 San Diego Personal Training Workout of The Day

 

21-15-9-15-21

Pull Ups

Step Down Box Jumps

GHD Sit Ups

 

Supplemental Endurance

619 San Diego Personal Training Hero WOD “Jerry”

1 Mile Run

2000 Meter Row

1 Mile Run

 

 

Monday 18 August 2014

Monday

 

Supplemental Strength/Power

5 x 5 Overhead Squats

7 x 1 Clean and Jerk

5 x 3 Snatch Push Press

 

Strength

 

Superset

Back Squat

7 x 10

7 x 2 Ring Muscle Ups or 2 Rope Climbs

Every 4 Minutes

 

Then

 

1 x 20

Back Squat

 

619 San Diego Personal Training Benchmark WOD “Grace”

 

30 Clean and Jerks Rx 135/95 Level 2 115/85 Level 3 95/65

 

Supplemental Endurance

1 Mile Run

15 Minutes Stairmaster Level 9

1 Mile Run

 

 

15 August 2014

Friday

 

Power Development

 

10 x 2 Push or Split Jerk
@ 50,60,70,80,82.5,85.5,87.5,90,90,90%

 

619 San Diego Personal Training Benchmark WOD “Mary” or Cindy

Mary

5 Handstand Push Ups

10 Pistols

15 Pull Ups

or

Cindy

5 Pull Ups

10 Push Ups

15 Squats

 

Supplemental Endurance

 

5k Run

14 August 2014

Thursday

 

Supplemental Power

5 x 2 Clean Pulls @ 80%

5 x 2 Clean High Pulls @ 70%

5 x 1 Cleans at 80% Rest as needed

 

Power Development

 

Power Clean & Front Squat + Jerk

1 + 3 + 2 @ 60%

1 + 3 + 2 @ 65%

1 + 3 + 2 @ 70%

 

11.5 OPEN WOD

20 Minute AMRAP

5 Power Cleans 145/100

10 Toes to Bar

15 Wall Balls 20/14

 

 

13 August 2014

Wednesday

 

Supplemental Power

 

5 x 5 Behind the Neck Strict Snatch Press @65%

5 x 3 Snatch Deadlift @70%

5 x 3 Clean Pull @80%

 

Power Development

 

Power Snatch & Snatch Push Press + Overhead Squat

3 + 3 + 3 @ 60%

3 + 3 + 3 @ 65%

3 + 3 + 3 @ 70%

 

619 San Diego Personal Training 619 WOD

10-9-8-7-6-5-4-3-2-1

Front Squats Level 1 185/135 Level 2 155/115 Level 3 135/95

Ring Dips (Bar Dips for Level 2,3)

Box Jumps 24/20

 

Supplemental Endurance

 

5 x 500 Meter Row 2 Minute Rests

 

 

 

12 August 2014

Tuesday

 

Supplemental Strength

 

5 x 3
       Ring or Bar Muscle Ups

Big Burpee Box Jumps 30/24

 

5 x 5 Bench Press

 

5-4-3-2-1
Pull Overs

Weighted Dips

 

 

Power Development

 

Clean & Jerk

3 + 1 @ 60%

3 + 1 @ 70%

3 + 1 @ 75% x 3

 

619 Disco

10-9-8-7-6-5-4-3-2-1

Power Clean 205/135 185/115 135/95

Bodyweight
Pull Ups

 

Supplemental Endurance

5 Rounds

20 Sit Ups

20 Push Ups

400 Meter Run