Sunday, October 28 - Saturday, November 3

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Sunday, October 28 - 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 -

  • Pecs

  • Lats

  • Upper Traps/Upper Back

  • Forearms

  • Quads

  • 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) 

Re-assess -  

  • 10 OHS w/PVC and red band around knees/rig

  • 10 Wall Angels

  • 10 Hollow Rocks 

Monday, October 29

WOD: HERO WOD: 6 Rounds for Time

"Hotshots 19"

  • 30 Air Squat

  • 19 Power Clean (93/135)

  • 7 Strict Pull-Ups

  • 400M Run

*40 minute HARD time cap. Most members will just try to get as far as they can today. Power clean weight should be LIGHT!

Tuesday, October 30

Strength: 3 Rounds [for quality]

WOD: “Flight Simulator” for Time

5-10-15-20-25-20-15-10-5

  • KB Swings (35/55)

*20 double unders [40 single skips] need to be completed between each round. All reps need to be completed unbroken to move to the next round.

Strength - 6:45PM

Strength Work

  • Strict Press - 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%

  • Back Squat - 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%

Accessory Work - Supersets w/ 12 minute time cap

  • 5 sec. Descending Ring Row - 4x5

  • Alternating Hammer Curls - 4x16 [8 each arm]

Wednesday, October 31

Strength: 10 Minute MOMO

Back Squat

  • 2 Reps at 85% of 1 Rep Max

WOD: 12 Minute AMRAP

  • 7 Tall Box Jump (24/30)

  • 12 Wall Balls (10/10)

Thursday, November 1

Strength: Strict Press

  • Establish a 1 Rep Max [compare to 7/2/18]

WOD: Every 3 Minutes [x4]

  • 15 Deadlift (103/155)

  • 10 Toes to Bar

  • 5 Bar Facing Burpee

*Record slowest time of all 4 efforts.

Strength - 6:45PM

Strength Work

  • Deadlift - 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%

  • Bench Press - 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%

Accessory Work - 10 Minute EMOM

Minute 1:

  • 12 Barbell Alternating Jumping Lunges

Minute 2:

  • 12 Plate Sit-Ups

Friday, November 2

Strength: Hang Squat Clean + Squat Clean

  • 5 [working] sets

WOD: WOD: For Time

  • 22 Power Snatch (73/115)

  • 22 Pistols

  • 16 Power Snatch (73/115)

  • 16 Pistols

  • 10 Power Snatch (73/115)

  • 10 Pistols 

*17 minute time cap.

Saturday, November 3 - WEAR YOUR HALLOWEEN COSTUMES!

WOD: TABATA

  • DB Alternating Lunges

  • Back Extensions

  • Burpee to 6” Target

  • Alternating Slam Ball Over the Shoulder Toss

  • PVC Sit-Ups

  • Bike, calories

  • KB Deadlift (35/55)

Posted on October 28, 2018 .