Sunday, December 10 - Saturday, December 16

UNADJUSTEDNONRAW_thumb_3d34.jpg

Sunday, December 10 - Rest Day

 

Mobility of the Week - 

Self Assessment

  • 10 overhead air squats facing the wall + 10 push-ups 

Smash w/ Foam Roller, Lax Ball or Barbell

  • Pec
  • Lats
  • Triceps
  • Glutes
  • Hamstrings
  • Calves 

Resistance Bands Stretches -

  • Wall Angels 2x10
  • Banded Hip Grinders 30 sec/leg
  • Hamstring Straight Leg Raise w/band 

Squat Test -

  • 3 min hold (break as needed) 

 

Monday, December 11 - 

Skill Work: Pistols

WOD: For Total Time

2 Rounds

  • 12 Front Squat (73/115)
  • 9 Burpee Pull-Up

2 Rounds 

  • 12 Thruster (73/115)
  • 9 Burpee Pull-Up

2 Rounds

  • 12 Push Press (73/115)
  • 9 Burpee Pull-Up

*25 minute time cap. Scale for burpee pull-up will be burpee jumping pull-up.

 

Tuesday, December 12

Strength: 3 Rounds (not for time)

  • 10 DB or BB Bent Over Row 
  • 15 V-Ups
  • 2x15 sec. Ring Front Support Hold

WOD: 9-7-5 For Time

"Amanda" (compare to 12/22/16)

  • Ring Muscle-Up
  • Squat Snatch (93/135)

*15 minute cap. Scale ring muscle-ups with jumping ring muscle-ups, bar muscle-ups, or 2 ring rows + 2 ring dips per muscle-up [18-18/14-14/10-10].

Strength - 7:30PM

  • 5 Hang Snatch + 5 Snatch Balance - 3 sets
  • Above the Knee Hang Snatch + Snatch - 4 sets
  • Wide Grip Pull-Up - 3x10
  • Glute Ham Raise - 3x12
  • Hanging Leg Raise - 3x10

 

Wednesday, December 13

WOD Part 1: For Time

  • 2,000M Row or 4,000M Bike

WOD Part 2: For Time

  • 200 Double Unders

WOD Part 3: For Time

  • 40-50 ft. Shuttle Sprints

 

Thursday, December 14

Strength: Power Clean

  • Establish a Heavy Double

WOD: 21-15-9 for Time

  • Power Clean (93/135)
  • Bar-Facing Burpee

*15 minute time cap.

Strength - 7:30PM

  • Tall Jerk + High Hang Clean - 3x5
  • Above the Knee Hang Clean + Clean - 5 sets
  • Rack Jerk - 4x1
  • Single Arm DB Push Press - 3x5, each arm
  • YTW - 3x10
  • GHD Sit-Ups - 3x10

 

Friday, December 15

Strength: 10 Minute MOMO

Back Squat

  • 3 Reps at 80% of 1 Rep Max

WOD: For Time

"Karen" (compare to 1/1/17 &  7/14/16)

  • Wall Ball (14/20) (10/10)

*17 minute time cap.

 

Saturday, December 16 - Join us for the CFEP & CFPL Holiday Party tonight at 7PM at O'Brien's Public House in Shakopee! All members, family and friends are welcome! 

Partner WOD: 3 Rounds for Total Reps of each Movement

3 minutes

  • Slam Ball Over the Shoulder Toss

3 minutes

  • Knees to Elbows

3 minutes

  • Row, cal. or Bike, cal.

3 minutes

  • Box Step Ups (20/24)

*Rest exactly 1 minute between each round. Only one partner can work at a time and reps can be divided however you'd like.

Posted on December 10, 2017 .