Sunday, September 23 - Saturday, September 29

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Sunday, September 23 - Rest Day

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

Self-assessment:

  • 10 OHS w/red band around knees and rig

  • 10 inch worm push ups

  • 10 wall angels

  • 10 walking lunges 

Smash w/ Roller/Lax Ball:

  • Glutes

  • Hamstrings

  • Adductors (inner thigh)

  • Calves

  • Quads

  • Pecs

  • Upper Back/T-spine

  • Upper Trap

  • Lats

  • Forearms 

Stretch/Bands:

  • Hip Grinders w/band (30-40 sec), Cat/Cow 2x 15 reps (view here)

  • Banded Good Mornings 2x10

  • Couch Stretch 30 sec/side 

Monday, September 24

Strength: Front Squat

  • Establish a 1 Rep Max [compre to 7/9/18]

WOD: Death By

  • Thrusters (63/95)

*Once you can no longer complete required reps, perform 3 thrusters every minutes until everyone in class is done.

Tuesday, September 25

WOD: For Time

  • 800M Row or 1600M Bike

  • 800M Run

  • 20 Burpee Box Overs (20/24)

  • 600M Row or 1200M Bike

  • 600M Run

  • 20 Burpee Box Overs (20/24)

  • 400M Row or 800M Bike

  • 400M Run

  • 20 Burpee Box Overs (20/24)

  • 200M Row or 400M Bike

  • 200M Run

  • 20 Burpee Box Overs (20/24)

*40 minute time cap.

Strength - 6:45PM

  • High Hang Muscle Snatch - 3X5

  • Snatch Balance - 3X5

  • Snatch - 5x(1.1)

  • OHS Squat Paused - 3x2

  • Ring Push-Up - 6x6

  • Supinated Wide Grip Strict Chin Up - 6x6

Wednesday, September 26

Strength: Push Jerk

  • 2-2-2-2-2

WOD: 12 Minute AMRAP

  • 30 Double Unders

  • 15 KB Swings (35/55)

  • 1 Snatch (103/155)

*Increase the snatch number by 1 rep every round. Example: round 2 is 30/15/2, round 3 is 30/15/3 and so on.


Thursday, September 27

Strength: Bench Press

  • 5-5-5

WOD: For Time [x2]

  • 1000M Row

  • Max Unbroken Pull-Ups

*Rest until fully recovered between the two efforts. There will be 3 scores today; both times and max total pull-ups. The goal is to get a minimum of 10 pull-ups on each effort.

Strength - 6:45PM

  • Press in Split - 3x5

  • Push Press - 3 waves of 3-2-1

  • Tempo Front Squats - 3x2

  • Feet Elevated Ring Row - 4x6

  • Depth Drop + Squat Jump - 4x5

  • Kneeling Bottoms Up KB Press - 4x8/arm

Friday, September 28

Hero WOD: 30 Rounds for Time

"Holleyman" [compare to 4/27/18]

  • 5 Wall Balls (14/20) (9/10)

  • 3 Handstand Push-Ups

  • 1 Power Clean (153/225)

*35 minute HARD time cap. Scale for HSPU will be Pike Push-Ups (view here) or Push-Ups today.

Saturday, September 29 - Closed at both locations.

We are CLOSED today due to hosting the 5K! Join us for the 1st annual “Work Hard. Be Nice. Run 4 Fun. 5K” and “Kids Silly Hilly 1/2 Mile” at Lakefront Park! To register: CLICK HERE — We will head to Charlie’s on Prior afterwards for brunch & drinks for those who want to come!

Posted on September 23, 2018 .