Sunday, October 7 - Saturday, October 13

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Sunday, October 7 - Rest Day

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

Self Assessment -

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

  • 10 wall angels

  • 10 hollow rocks 

Smash -

  • Pecs

  • Triceps

  • Lats

  • Forearms

  • Upper back/T-Spine

  • Adductors (inner thigh)

  • Quads/IT Band

  • Glutes

  • Hamstrings

  • Calves (2 min per area)

Banded Stretches -

  • Hip Grinders w/band (30-40 sec holds)

  • Front Rack Shoulder Stretch w/band (30-40 sec holds)

  • Couch Stretch (30-40 sec holds)

  • Pigeon Pose on a box (30-40 sec holds)

  • 90/90 Hip Stretch 

Squat Test - Hold bottom of goblet squat w/kettlebell 3 x 1 min holds 

Monday, October 8

Strength: Thruster [from rack]

  • Establish 1 Rep Max

WOD: Every 3 Minutes (x4)

  • 6 Power Clean (103/155)

  • 10 Box Jump (20/24)

  • 6 Thrusters (103/155)

*Record slowest time of all four efforts.

Tuesday, October 9

Partner WOD 1: 12 Minute AMRAP

  • 10 Calorie Row

  • 5 Burpee over the Rower

*Partner 1 will complete an entire round, followed by partner 2, repeat

Partner WOD 2: 12 Minute AMRAP

  • 20 Double Unders

  • 5 Burpee to Rig

*Partner 1 will complete an entire round, followed by partner 2, repeat

Strength - 6:45PM [TEST WEEK!]

  • Overhead Squat - 1 Rep Max

  • Snatch - 1 Rep Max

Wednesday, October 10

Strength: Hang Snatch

  • 2-2-2-2-2

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

  • Squat Snatch (63/95)

  • Pull-Ups

*25 minute time cap.

Thursday, October 11

WOD: 21 Minute EMOM

Minute 1:

  • 16 Wall Ball (14/20) (10/10)

Minute 2:

  • 10/12 Calorie Bike

Minute 3:

  • 30 Second L-Sit (on box)

Mobility: 8-10 minutes

  • 1 Minute Cobra Pose

  • 1 Minute Downward Dog

  • 1 Minute Pigeon Pose (each leg)

  • 1 Minute Thread the Needle (each arm)

  • 1 Minute Lying Prone Quad Stretch (each leg)

Strength - 6:45PM [TEST WEEK!]

  • Push Press - 1 Rep Max

  • Front Squat - 1 Rep Max

Friday, October 12

Strength: Push Press

  • Establish a 1 Rep Max [compare to 6/18/18]

WOD: 5 Rounds For Time

  • 20 Alternating Dumbell Snatch (35/50)

  • 5 Ring Muscle-Up

*20 minute time cap. Modify muscle-up with 10 ring rows + 10 ring dips.

Saturday, October 12

WOD: For Time

  • 30 Step-Ups (20/24)

  • 30 Push-Ups

  • 30 Med Ball Sit-Ups (14/20)

  • 30 KB Swings (35/55)

  • 300M Row or 600M Bike

  • 40 Step-Ups (20/24)

  • 40 Push-Ups

  • 40 Med Ball Sit-Ups

  • 40 KB Swings (35/55)

  • 400M Row or 800M Bike

  • 30 Step-Ups (20/24)

  • 30 Push-Up

  • 30 Toes to Rig

  • 30 KB Swings (35/55)

  • 300M Row or 800M Bike

*40 minute time cap.

Posted on October 7, 2018 .