Sunday, September 16 - Saturday, September 22

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Sunday, September 16 - Rest Day

Mobility of the Week - To be performed on your own.

Self Assessment -

  • 10 OHS w/band around knees/rig

  • 10 Wall Angels

  • 10 Inch worm pushups 


Smash/Roll -

  • Lats

  • Upper Traps/Upper Back

  • Forearms, Triceps

  • Quads

  • Adductors

  • Glutes

  • IT band/TFL

  • Calves (1-2 min)

Bands/Stretches -

  • Hip Grinders (30-40 sec holds)

  • Back/Lumbar Extensions 10-15 reps (view here)

  • Pigeon Pose/Stretch on a box

  • Couch stretch (30-40 Sec) 

Monday, September 17

Warm-Up: Rowling

  • 5 Frames

*3 air squats per penalty point.

WOD: For Total Time

  • 800M Run

2 Minute Rest

1 Round:

  • 30 Hang Snatch (63/95)

  • 30 Overhead Squat (63/95)

2 Minute Rest

  • 400M Run

2 Minute Rest

  • 15 Hang Snatch (63/95)

  • 15 Overhead Squat (63/95)

*25 minute time cap. Include rest breaks in the total time today.

Tuesday, September 18

Strength: 3 Rounds [for quality]

Partner WOD: 21 Minute AMRAP

  • 20 Slam Ball Step-Ups

  • 8 [Wo] Man Makers

  • 20 Plate Sit-Ups (25/25)

  • 8 Bike calories, each

Strength - 6:45PM

  • High Hang Muscle Snatch - 3X5

  • Snatch Balance - 3X5

  • Snatch - 4x(1.1.1)

  • OHS Squat Paused - 3x2

  • Ring Push-Up - 10x4

  • Supinated Grip Strict Chin Up - 10x4

Wednesday, September 19

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: 3 Rounds For Time

  • 5 Ring Muscle-Ups

  • 25 Wall Ball (14/20) (10’/10’)

  • 50 Double Unders

*20 minute time cap. Modify muscle-ups with jumping ring muscle-ups or 5 sets of 2 ring rows + 2 ring dips.

Thursday, September 20

Strength: Power Clean

  • Establish a 1 Rep Max

WOD: 3 Minute AMRAP [x3]

  • 12/15 cal. Row or 15/20 cal. Bike

  • Max Burpees to Rig

*Rest exactly 3 minutes between each effort. Record total burpees from all 3 attempts.

Strength - 6:45PM

  • Press in Split - 3x5

  • Push Press - 3 waves of 3-2-1

  • Tempo Front Squat - 3x2

  • Ring Row - 3x6

  • Depth Drop + Squat Jump - 3x5

  • Shoulder Horn - 3x8

Friday, September 21

Strength: Deadlift

  • 4-4-4-4

WOD: Every 6 Minutes (x3)

  • 400M Run

  • 12 Deadlift (103/155)

  • 9 Hang Power Clean (103/155)

  • 6 Push Jerk (103/155)

*For example, if you complete this rep scheme in 4:30 you get 1:30 rest until the next attempt. Record all three attempts today.

Saturday, September 22

WOD: For Time: “Filthy Fifty” [compare to 9/23/17]

  • 50 Box Jumps (20/24)

  • 50 Jumping Pull-Ups

  • 50 KB Swings (35/55)

  • 50 Walking Lunges

  • 50 Knees to Elbows

  • 50 Push Press (33/45)

  • 50 Back Extensions

  • 50 Wall Balls (14/20)

  • 50 Burpees

  • 50 Double Unders

*40 minute time cap.

Posted on September 15, 2018 .