Sunday, March 25 - Saturday, March 31

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Sunday, March 25 - Rest Day

 

Mobility of the Week - 18.5 Recovery to be performed on your own.

Self Assessment -

  • 10 air squats w/band around knees/rig
  • 10 Wall Angels
  • 10 Hollow Rocks 

Smash/Roll - 

  • PECS
  • LATS
  • T-SPINE/UPPER BACK
  • hamstrings
  • GLUTES
  • IT band/TFL
  • QUADS (1-2 min)

Bands/Stretches -

  • Hip Grinders (30-40 sec holds)
  • Pigeon Pose/Stretch on a box (30-40 sec holds)
  • T-Spine/Lat Stretch (view here)
  • Couch Stretch (40 second holds)

Re-assess - 

  • 10 OHS w/band around knees/rig
  • 10 Wall Angels
  • 10 Hollow Rocks 

Squat Test -

  • Hold the bottom of a squat with kettle bell (perform a goblet squat) for 2 min

 

Monday, March 26 - FREE Mobility Class w/ Dr. Chris at 6:00PM & 6:30PM!

Strength: Front Squat

  • 3-3-3-3-3

WOD: 5 Minute AMRAP's for Total Reps

  • 8 Hang Snatch (63/95)
  • 16 Lateral Bar Jumps 

Rest precisely 3 minutes. Then 5 Minute AMRAP...

  • 8 Hang Power Clean (63/95)
  • 4 Bar-Facing Burpees

*There will be 2 scores for the workout today; total reps in each AMRAP.

 

Tuesday, March 27

Strength: Deadlift

  • Establish a 1 Rep Max [compare to 12/19/17]

WOD: 8 Minute Ladder 

3-1, 6-2, 9-3, 12-4...

  • Cluster (83/115)
  • Rope Climb

*Scale for rope climbs today will be 5x ring rows [3-5, 6-10, 9-15, 12-20...]

Strength - 7:30PM [NEW CYCLE!]

  • Push Press - 3-3-3-3
  • Bench Press - 1 Rep Max
  • Barbell Curl - 3x10
  • Skull Crusher - 3x10
  • Bulgarian Split Squat - 3x8 each
  • Barbell Hip Thrust - 3x8

 

Wednesday, March 28

Strength: Push Jerk

  • 5-5-5-5-5

WOD: For Time

  • 800M Run or 2,500M Bike
  • 50 PVC Sit-Ups
  • 100 Double Unders
  • 50 KB Swings (35/55)
  • 1,000M Row

*20 minute time cap.

 

Thursday, March 29

Strength: Strict Pull-Ups

  • 3x8

WOD: 20 Minute AMRAP

"Cindy"

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*Record your total rounds + reps as we will retest this prior to Memorial Day 2018! Let's get ready for "MURPH!"

Strength - 7:30PM [NEW CYCLE!]

  • Power Clean - 3-3-3-3
  • Deadlift - 1 Rep Max
  • DB Curls - 3x8 each
  • Overhead DB Tricep Extension - 3x12
  • Glute Ham Raise - 3x8
  • Tall Box Jumps - 3x3

 

Friday, March 30 - 4:30PM & 5:30PM Classes are BACK!

WOD: Max Efforts for Time (and Total Shuttle Sprint Reps)

  • 800M Row
  • 600M Row
  • 400M Row
  • 200M Row

*1 minute rest after each attempt, followed by 1 minute of max 50-ft. shuttle sprints. Rest until recovered prior to next rowing attempt. There will be 5 scores today; each max effort row time + total shuttle sprints from all four efforts.

 

Saturday, March 31

Partner WOD: 28 Minute EMOM

Minute 1:

  • 45 sec. Plank Hold [each]

Minute 2:

  • 20 Alternating Partner Wall Balls (14/20) (10/10)

Minute 3:

  • 18 Alternating Burpees

Minute 4:

  • 20 Alternating Box Step-Up (20/24)
Posted on March 25, 2018 .