Sunday, July 29 - Saturday, August 4

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Sunday, July 29 - Rest Day

 

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

Self Assessment -

  • 5 OHS w/PVC
  • 10 inch worm push ups
  • 10 hollow rocks
  • 10 wall angels 

Smash -

  • Upper Traps
  • Triceps
  • Lats
  • Pecs
  • Quads
  • Glutes
  • Hamstrings
  • Calves (1-2 min each area)

Bands/Stretches -

  • Hip Grinders
  • Front Rack Shoulder Stretch (30-40 sec holds both each)
  • Back extensions [view here]

Squat Test - 3x1min total (hold in 30 sec increments with a kettle bell) 

 

 

Monday, July 30 - Mobility Class is moving to Wednesdays at 630PM w/ Dr. Chris!

Strength: 10 Minute MOMO

Push Press 

  • 4 Reps at 75% of 1 Rep Max

WOD: 15 Minute EMOM

Minute 1:

  • 10/12 cal. Row

Minute 2: 

  • 10 DB Thruster

Minute 3:

  • 15 Toes to Rig

 

Tuesday, July 31

Strength: 8 Minute MOMO

  • 5 Strict Pull-Up w/ 3 sec. Eccentric Descend

WOD: 21 Minute AMRAP

  • 5 Muscle-Ups
  • 15 Deadlift (153/225)
  • 400M Run

*Modify muscle-ups with 10 ring rows + 10 ring dips. Deadlift weight should be moderate to light! 

Strength - 6:45PM

  • High Hang Snatch - 3X5
  • Snatch Balance - 3X5
  • High Hang Snatch - 5x3
  • OHS Paused - 3x3
  • Pike Press - 4x6
  • Strict Chin Up [supinated grip] - 4x6

 

Wednesday, August 1 - FREE Mobility Class at 6:30PM w/ Dr. Chris!

Strength: Back Squat 

  • 10-10-10

WOD: 90 sec. On, 90 sec. Off [x3]

  • Max Wall Ball (14/20) (10/10)
  • Max 50-ft. Shuttle Sprints 

 

Thursday, August 2

WOD Part 1: 6 Minute AMRAP

  • 200M Row
  • 6 Burpee Over Rower

WOD Part 2: 6 Minute AMRAP

  • 200M Run [Fast!]
  • 6 Burpee to Rig

WOD Part 3: 6 Minute AMRAP

  • 20 Alternating Box Step Ups (20/24)
  • 6 Burpee Box Overs (20/24)

*3 minutes rest between each WOD.

Mobility Work: 10 Minutes

  • Thread the Needle, 1 minute each side
  • Downward Dog, 1 minute
  • Cobra Pose, 1 minute
  • Pigeon Pose, 1 minute each leg
  • Prone Pec Stretch, 1 minute each side

Strength - 6:45PM

  • Press in Split - 3x5
  • Push Press - 5-5-4-4-4
  • Pause Front Squat - 3x3
  • Bent Over BB Row - 3x8
  • Seated Box Jumps - 3x5
  • YTI's - 3x7

 

Friday, August 3

Strength: Hang Power Snatch

  • 2-2-2-2-2

WOD: 16 Minute AMRAP

  • 10 Power Snatch (93/135)
  • 30 Double Unders
  • 15 KB Swings (35/55)
  • 30 Double Unders

*Scale for double unders will be 60 single skips. Snatch must be a power snatch today.

 

Saturday, August 4

WOD: 5 Rounds For Time

"Barbara" [compare to 1/3/2015]

  • 20 Pull-Ups
  • 30 Push-Ups
  • 40 Sit-Ups
  • 50 Air Squats

*Rest precisely 3 minutes between rounds

**45 minute time cap. Each round should be completed in 7 minutes or less [before rest]. 

Posted on July 29, 2018 .