Sunday, June 3 - Saturday, June 9

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Sunday, June 3 - Rest Day

 

Mobility of the Week - All members are highly encouraged to attend weekly [free] Mobility class and/or perform this on your own at least 1x/wk. You can also break this workload up over the course of a few days.

Self Assessment -

  • 10 OHS w/PVC facing the wall
  • 10 wall angels
  • 10 inchworm push ups
  • 15 Cat/Camel reps 

Smash/Roll -

  • Triceps
  • Lats
  • Upper back/T-Spine
  • Upper Trap,
  • Adductors (inner thigh)
  • Quads/IT Band
  • Glutes
  • Hamstrings
  • Bottom of Feet (2 min per area)

Bands/Stretches -

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

Squat Test - Hold bottom of squat 3x 1.5 min holds 

 

Monday, June 4 - FREE Mobility Class at 630PM w/ Dr. Chris!

Strength: 10 Minute MOMO

Front Squat 

  • 3 Reps at 75-80% of 1 Rep Max

WOD: For Time

"Josh" [compare to 12/2/2016]

  • 21 Overhead Squat (63/95)
  • 42 Pull-Ups
  • 15 Overhead Squats (63/95)
  • 30 Pull-Ups
  • 9 Overhead Squats (63/95)
  • 18 Pull-Ups

*17 minute time cap. Overhead squat weight should be relatively LIGHT today.

 

Tuesday, June 5

Skill Work: Handstand Push-Ups & Rope Climbs

WOD: 18 Minute AMRAP

  • 5 Handstand Push-Ups 
  • 10 Alternating Dumbell Lunge 
  • 1 Legless Rope Climb 
  • 400M Run 

*Modify handstand push-ups with 5 challenging strict press. Modify legless rope climbs with rope climbs or 10 ring rows. 

Strength - 6:45PM

  • Clean - 4x3 at 75%
  • Clean Pull Downs - 3X2 at 90% +5/10# from last week
  • Weighted Step Ups - 4X5each
  • Banded Hamstring Curl - 4x10
  • Barbell Curl - 3x15 curls (7 top - 7 full - 7 bottom)
  • DB Bench Press - 3x10

 

Wednesday, June 6

Strength: Push Jerk

  • 2-2-2-2-2

WOD: For Time

Isabel [compare to 12/6/17]

  • 30 Snatch (93/135)

3 minute rest, then complete...

  • 50 Burpees for Time

*10 minute time cap for Isabel. Record two scores today; Isabel Time & Burpee Time.

 

Thursday, June 7

WOD: For Total Reps

7 Minute AMRAP

  • 200M Run
  • 17 Goblet Squat (35/55) 

2 Minute Rest 

WOD: 7 Minute AMRAP

  • 200M Row
  • 17 KB Swings (35/55) 

2 Minute Rest

WOD: 7 Minute AMRAP

  • 50 Single Skips
  • 17 MB Sit-Ups (14/20)

*Each AMRAP will have a score of total SDHP, KB Swings, & MB Sit-Ups completed 

Mobility Work: Coach Led

  • Front Rack Shoulder Stretch w/band on rig, 1 min each arm
  • Downward Dog, 1 min.
  • Cobra Pose, 1 min.
  • 10 inchworm push ups
  • Lax Ball Glute Smash, 1 min. each side
  • Barbell Smash Bottom of Feet, 1 min per foot

Strength - 6:45PM

  • Cosak Squats - 3x10 (each leg)
  • Walking Lunges - 3x10 (each leg)
  • Back Squat - work to 91% for single then drop sets 3x3
  • Glute Ham Raise - 3x8-15
  • Squat Jumps - 3X10
  • Pull Ups - 6 x 20% of week 1 Max min 5 reps
  • Push Ups - 6 x 20% of week 1 Max min 5 reps

 

Friday, June 8

Strength: Hang Squat Clean + Squat Clean

  • 5 working sets 

WOD: Every 3 Minutes for 15 Minutes

  • 9 Hang Power Clean (93/135)
  • 12 Deadlift (93/135) 
  • 15 Hand Release Push-Ups

*Record slowest of 5 sets. Each set should be completed in under 2:15 minutes so scale weight accordingly. 

 

Saturday, June 9

Partner WOD: TABATA (x3)

  • Burpee to Rig 
  • Box Jump (20/24)
  • Wall Balls (14/20) (10'/11')

*Partners will alternate each TABATA with each other and accumulate a TOTAL # of reps for each movement. Example: 20 seconds burpees (partner 1), 10 seconds rest, 20 seconds burpees (partner 2), 10 seconds rest, 20 seconds burpees (partner 1), 10 seconds rest...

*Goal today is that each TABATA that you are working you are going all out. MAX EFFORT every time! 

Posted on June 3, 2018 .