Sunday, January 28 - Saturday, February 3

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Sunday, January 28 - Rest Day

 

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

Self Assessment -

  • 10 OHS w/PVC facing the wall
  • 10 push ups
  • 10 forward/backward arm circles 

Smash w/ Foam Roller, Lax Ball or Barbell -

  • Upper Traps
  • Triceps, Lats
  • T-Spine/Shoulders
  • Quads/IT Band
  • Glutes
  • Hamstrings
  • Calves (1-2 min)

Resistance Banded Stretches -

  • Hip Grinders (30-40 sec holds)
  • Front Rack Shoulder Stretch (30-40 sec holds)
  • Couch Stretch (30-40 sec holds)
  • Pigeon Pose on a box (30-40 sec holds) 

Squat Test -

  • 4 min total (hold in 30 sec increments) 

 

Monday, January 29

FREE Mobility class at 5:30PM Tonight! Starting 2/5 Mobility Class will be 30 minutes in length and offered at 6:00PM & 6:30PM.

Strength: Front Squat

  • Establish 1 Rep Max (compare to 10/30/2017)

WOD: 15 Minute AMRAP

  • 9 Burpee to 25lb Plate 
  • 12 Pistols. alternating
  • 50 ft. Handstand Walk

*Scale for handstand walks is 5 wall climbs.

 

Tuesday, January 30

Strength: 10 Minute MOMO

Push Press

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 21-15-9 for Time

  • Snatch (73/115)
  • Box Jumps (20/24)

*15 minute time cap.

Strength - 7:30PM

  • Hang Power Snatch from Above the Knee - 4 sets
  • Push Press - 5-4-4-4-3
  • Seated Barbell Press - 3x6
  • Strict Chin Up - 3x10
  • Plate Crunch - 3x10
  • GHD Back Extension Isometric Hold - 3x30 sec
  • Step-Ups + Ball Slams - 12-10-8 for Time

 

Wednesday, January 31

Strength: 8 Minute EMOM

Minute 1: 

Minute 2: 

  • 30 sec. Hollow Hold

WOD: 5 Rounds for Time

  • 15 Pull-Up
  • 20 [High] Wall Ball (14/20) (10'/11')

*20 minute time cap.

 

Thursday, February 1

Strength: Hang Clean

  • 5x2

WOD Part 1: For Time

  • 2K Row 

WOD Part 2: For Time

  • 30 50-ft. Shuttle Sprints

Strength - 7:30PM

  • Hang Power Clean from Above the Knee - 4 sets
  • Front Squat - 5-4-4-4-3
  • Pike Press - 4x5
  • DB Row - 4x5
  • Leg Throw Downs - 4x10
  • GHD Hip Extension - 4x8
  • Push-Up + Pull-Up - 15-10-5 for Time

 

Friday, February 2

Skill Work: Rope Climb & Legless Rope Climb Practice 

WOD: 21 Minute EMOM

Minute 1:

  • 2 Rope Climbs

Minute 2: 

  • 10 DB Thrusters 

Minute 3:

  • 35 Double Unders

*Scale for rope climbs will be 10 CHALLENGING ring rows.

 

Saturday, February 3

Partner WOD: For Time

"Double Filthy Fifty"

  • 100 Box Jumps (20/24)
  • 100 Jumping Pull-Ups
  • 100 KB Swings (35/55)
  • 100 Walking Lunges
  • 100 Knees to Elbows
  • 100 Push Press (33/45)
  • 100 Back Extensions
  • 100 Wall Balls (14/20) (9/10)
  • 100 Burpees
  • 100 Double Unders
  • *40 minute time cap. Pairs can share the workload however you'd like.

Posted on January 28, 2018 .