Sunday, April 1 - Saturday, April 7

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Sunday, April 1 - Rest Day

Happy Easter!

 

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

Self Assessment -

  • 10 OHS w/PVC facing the wall
  • 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) 

Squat Test -

  • Hold bottom of goblet squat w/kettlebell 3 x 1 min holds 

 

Monday, April 2 -  FREE Mobility Class w/ Dr. Chris at 6:00PM & 6:30PM!

Strength: 3 Rounds [not for time]

  • 5 Hollow/Arch [SLOW transitions]
  • 10 DB Bent Over Row [work up in weight each round]
  • 30 sec. Goblet Squat Hold [moderate weight]

WOD: 1 Minute On, 30 sec. Rest for Max Reps

4 Rounds...

  • Row (calories) 
  • Double Unders
  • Slam Ball Over the Shoulder Toss 
  • Toes to Bar

*There will be 4 scores today; max calories, double unders, slam ball toss, and toes to bar.

 

Tuesday, April 3

Strength: Hang [Squat] Clean

  • 2-2-2-2-2 [working sets]

WOD: 5 Rounds of 3 Minute AMRAP's for Max Rounds + Reps

"The Chief" (compare to 4/25/17)

3 Minute AMRAP

  • 3 Power Clean (93/135)
  • 6 Push-Ups
  • 9 Air Squats

*Rest precisely 1 minute between each 3-minute AMRAP. Each round starts where you left off.

Strength - 7:30PM

  • Push Press - 3-3-3-3
  • Bench Press - 10-8-6-4 @ 50%-60-65-70
  • Barbell Curl - 3x15 (5 wide - 5 normal - 5 narrow)
  • Skull Crusher - 3x10
  • Banded Tricep Press-down - 3x15
  • Bulgarian Split Squat - 3x8 each
  • Barbell Hip Thrust - 3x8 each

 

Wednesday, April 4

WOD: AMRAP's for Total Reps

5 Minute AMRAP

  • 10 50-Ft. Shuttle Sprints
  • 15 Russian KB Swings (55/70)

5 Minute AMRAP

  • 10/12 cal. Bike
  • 15 MB Sit-Ups (14/20)

5 Minute AMRAP

  • 10 DB Deadlift [view here]
  • 2 50-ft DB Farmer Carry 

*Rest precisely 2 minute between each effort. There will be 3 scores; total reps for each AMRAP.

Coach Led Mobility: 10 minutes

  • Lax Ball Pec Smash, 30 sec. each side
  • Lax Ball Quad/IT Band Smash, 30 sec. each side
  • Lax Ball Calf Smash, 30 sec. each side
  • Pigeon Pose, 30 sec. each side
  • Front Rack Shoulder Stretch w/band, 30 sec. each side
  • Barbell Tricep Smash, 30 sec. each side

 

Thursday, April 5

Strength: 10 Minute MOMO

Back Squat 

  • 2 Reps at 80-85% of 1 Rep Max

WOD: Death By... (compare to 10/26/17)

  • Hang Snatch (63/95)

*Weight should be LIGHT! Once you are no longer able to complete the # of reps in a given minute, you will do 3 reps every minute until all classmates are done.

Strength - 7:30PM

  • Power Clean - 3-3-3-3
  • Deadlift - 8-8-6-4 @ 50%-60-70-75
  • Hammer Curls - 3x8 each
  • Banded Pullover Extension - 2x12
  • Banded Face Curls - 2x15
  • Glute Ham Raise - 3x8-10
  • Banded Good Morning - 3x15
  • Vertical Jump - 3x3

 

Friday, April 6

Strength: Strict Press

  • 5-5-5-5-5

WOD: For Time

  • 42 Wall Ball (14/20) (10/10)
  • 21 Burpees to 25lb Plate 
  • 30 Wall Ball (14/20) (10/10)
  • 15 Burpees to 25lb Plate
  • 18 Wall Ball (14/20) (10/10)
  • 9 Burpees to 25lb Plate

*15 minute time cap.

 

Saturday, April 7

WOD: TABATA

  • Sumo KB Deadlift High Pull (35/55)
  • Box Jumps (20"/24")
  • Back Extensions 
  • Jumping Pull-Up
  • Squat Jumps [bodyweight]
  • Bike [calories]

*Box step ups can be performed as prescribed today.

Posted on April 1, 2018 .