Sunday, August 26 - Saturday, September 1

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Sunday, August 26 - Rest Day

 

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

Self Assessment -

  • 10 OHS w/band around knees/rig
  • 10 Wall Angels
  • 10 Inch worm pushups 

Smash/Roll -

  • Pecs
  • Lats
  • Upper Traps/Upper Back
  • Forearms
  • Quads
  • Glutes
  • IT band/TFL
  • Calves (1-2 min)

Bands/Stretches -

  • Hip Grinders (30-40 sec holds)
  • Back/Lumbar Extensions 10-15 reps [view here]
  • 90/90 Hip Stretch [view here]
  • Couch stretch (30-40 Sec) 

 

Monday, August 27

Strength: 10 Minute MOMO

Front Squat

  • 3 Reps at 80% of 1 Rep Max

WOD: 3 Minute AMRAP's for Max Reps [x3]

  • 10 Thrusters (63/95)
  • 200M Row or 400M Bike
  • Max Thrusters (63/95)

*Rest exactly 3 minutes between all 3 AMRAP efforts. Record max thrusters for all [3] attempts. Weight should be LIGHT today!! 

 

Tuesday, August 28

Strength: 5 Rounds [for quality]

  • 10 Tuck-Ups
  • 10 Hollow Flutter Kicks
  • 10 Hollow Rocks
  • 10 sec. Hollow Hold
  • 30 sec Arch Hold

*Try to complete this series unbroken, moving from one movement to the next without touching the floor. 

WOD: 24 Minute MOMO

  • Slam Balls
  • Box Jumps (20/24)
  • Plank Hold
  • Rope Climbs

*Modify rope climbs with ascends/descends.

Strength - 6:45PM

  • High Hang Muscle Snatch - 3x5
  • Snatch Balance - 3x5
  • Low Hang Snatch - 4x(1.1)
  • OHS Paused - 3x2
  • Pike Press - 5x5
  • Supinated Grip Strict Chin Up - 5x5

 

Wednesday, August 29

WOD: For Time

  • 200M Run
  • 25 Burpees
  • 25 Wall Ball (14/20)
  • 400M Run
  • 20 Burpees
  • 20 Wall Ball (14/20)
  • 600M Run
  • 15 Burpees
  • 15 Wall Ball (14/20)
  • 800M Run
  • 10 Burpees
  • 10 Wall Ball (14/20)

*28 minute time cap. 

Mobility/Yoga: Coach Led [10 minutes]

  • Child's Pose, 1 minute
  • Downward Dog, 1 minute
  • Cobra Pose, 1 minute
  • Pigeon Pose, 1 minute each side
  • Lying Prone Shoulder Stretch, 1 minute each side
  • Supine Lying Hamstring Stretch w/ Band, 1 minute each side

 

Thursday, August 30

Strength: [Squat] Snatch

  • 2-2-2-2-2

WOD: 15-12-9 for Time

  • Snatch (93/135)
  • Chest to Bar Pull-Up

*12 minute time cap. 

Strength - 6:45PM

  • Press in Split - 3x5
  • Push Press - 2 waves of 5-4-3
  • Tempo Front Squat - 3x2
  • Bent Over Single Arm DB Row - 3x8
  • Weighted Box Jumps - 3x5
  • YTI's - 3x10

 

Friday, August 31

Strength: Push Jerk

  • 3-3-3-3-3

WOD: Ladder for Time

10-9-8-7-6-5-4-3-2-1 

  • Clean + Jerk (93/135)
  • Handstand Push-Up

*20 minute time cap. Modify HSPU w/ pike push-up today.

 

Saturday, September 1

WOD: 28 Minute EMOM

Minute 1:

  • Bike 10/12 calories

Minute 2:

  • 15 Goblet Squat (35/55)

Minute 3:

  • 16 Slam Ball Over the Shoulder Toss

Minute 4:

  • 40 Double Unders

*We will be CLOSED on Monday, September 3 for Labor Day. Have a safe & fun Labor Day weekend everyone! We open for regular classes on Tuesday, September 4. 

Posted on August 26, 2018 .