Sunday, June 10 - Saturday, June 16

UNADJUSTEDNONRAW_thumb_467c.jpg

Sunday, June 10 - 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 air squats w/band around knees/rig
  • 10 Wall Angels
  • 10 Hollow Rocks
  • 10 inchworm push ups  

Smash/Roll - 

  • Pecs
  • Lats
  • T-Sine/Upper Back
  • Hamstrings
  • Glutes
  • IT band/TFL
  • Quads
  • Calves (1-2 min)

Bands/Stretches -

  • Hip Flexors/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)

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

 

Monday, June 11 - FREE Mobility Class at 6:30PM w/ Dr. Chris!

Strength: Deadlift

  • Establish a 1 Rep Max [compare to 3/27/18]

WOD: 15 Minute EMOM

Minute 1:

  • 12 Hang Snatch (63/95)

Minute 2:

  • 12 Knees to Elbows

Minute 3:

  • 10/12 calorie Row or 10/12 calorie Bike

 

Tuesday, June 12

Warm-Up: Mobility Prep

  • Quads, Hips & Shoulder Work

WOD: For Time

"Karen" (with a bonus) 

  • 150 Wall Balls (14/20) (9'/10')

*25 minute time cap. Every minute, on the minute 3 burpees until you complete all 150 wall balls. 

Strength - 6:45PM

  • Clean - 5x2 at 80%
  • Clean Pull Downs - 3X2 at 90% +5/10# from last week
  • Weighted Step-Ups - 2x8 each
  • Banded Hamstring Curl - 2x15
  • Barbell Curl - 3x21 curls (7 top - 7 full - 7 bottom)
  • DB Bench Press - 3x10

 

Wednesday, June 13

Strength: 3 Rounds [not for time]

  • 10 Strict Ring Dips
  • 15 Toes to Rig
  • 20 Alternating Bird-Dog

WOD: Buy-In + 7 Minute AMRAP + Buy-Out

Buy-In

  • 30 Calorie Row 

Then...7 Minute AMRAP 

  • 6-50 ft. Shuttle Sprints
  • 2 Wall Climb

Buy-Out

  • 30 Calorie Bike

*Score today will be total time to complete buy-in + AMRAP + buy-out.

 

Thursday, June 14

Strength: Strict Press

  • 2-2-2-2-2

WOD: 4 Rounds For Time

  • 200M Run [fast!]
  • 4 Bar Muscle Ups
  • 40 Double-Unders 

*20 minute time cap. Modify BMU with 8 chest to bar pull-ups. Modify DU with 80 single skips.

Strength - 6:45PM

  • Cosak Squats - 3x10 (each leg)
  • Walking Lunges - 3x10 (each leg)
  • Back Squat - work to 93% for single then drop sets 3x3
  • Glute Ham Raise - 3x8-15
  • Squat Jumps - 3X10
  • Pull-Ups - 7 x 20% of week 1 Max min 5 reps
  • Push-Ups - 7 x 20% of week 1 Max min 5 reps

 

Friday, June 15

Strength: Back Squat

  • 3-3-3-3-3

WOD: For Time

  • 21 Lateral Barbell Burpees
  • 21 Power Cleans (93/135) 
  • 15 Lateral Barbell Burpees
  • 15 Hang Squat Clean (93/135)
  • 9 Lateral Barbell Burpees
  • 9 Thrusters (93/135) 

*18 minute time cap. Lateral barbell burpees need to be two feet in/out & a two jump over the bar to count as RX.

 

Saturday, June 16

WOD: 2 Rounds For Time

  • 400M Run
  • 26 DB Push-ups
  • 400M Run
  • 26 KB Swings (35/55)
  • 400M Run
  • 26 Sit-ups
  • 400M Run
  • 26 KB Deadlifts (35/55 each arm) 

*35 minute time cap.

Posted on June 10, 2018 .