Sunday, September 30 - Saturday, October 6

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Sunday, September 30 - Rest Day

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

Self-assessment:

  • 10 OHS w/red band around knees/rig

  • 10 inch worm push ups

  • 10 hollow rocks

  • Wall Angels 2x10

Smash w/ Roller or 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/Camel 15 reps

  • Banded Good Mornings 2x10

  • Couch Stretch 30 sec/side 

Squat Test - Hold the bottom of a squat for 2 min

Monday, October 1

Strength: 10 Minute MOMO

Back Squat

  • 3 Reps at 80% of 1 Rep Max

WOD: For Total Time

  • 50 Alternating DB Snatch 

Rest precisely 2 minutes, then...

  • 50 Burpees

Rest precisely 2 minutes, then...

  • 50 Box Jumps (20/24)

*18 minute time cap.

Tuesday, October 2

Strength: Strict Press

  • 2-2-2-2-2

WOD: TABATA

  • Shoulder to Overhead (63/95)

  • Slam Ball Over the Alternating Shoulder Toss

  • Hang Power Clean (63/95)

  • Row (calories)

*Record total reps for each movement.

Strength - 6:45PM

  • High Hang Muscle Snatch - 3X5

  • Snatch Balance - 3X5

  • Snatch - 5x(1.1)

  • OHS Squat Paused - 3x2

  • Ring Push-Up - 7x6

  • Supinated Wide Grip Chin Up - 7x6

Wednesday, October 3

Strength: 4 Rounds [for quality]

  • 10 V-Ups

  • 10 sec. Hollow Hold

  • 30 sec. Plank Hold

  • 10 Arch Rocks

  • 10 Hanging Tuck-Ups

WOD: For Time

  • 10 Power Snatch (73/115)

  • 5 Bar Muscle-Up

  • 8 Power Snatch (73/115)

  • 4 Bar Muscle-Up

  • 6 Power Snatch (73/115)

  • 3 Bar Muscle-Up

  • 4 Power Snatch (73/115)

  • 2 Bar Muscle-Up

  • 2 Power Snatch (73/115)

  • 1 Bar Muscle-Up

*15 minute time cap. Scale for BMU is 2:1 Chest to Bar Pull-Ups.

Thursday, October 4

WOD: For Time

"Jerry" [compare to 3/28/16]

  • Run 1 Mile

  • Row 2K

  • Run 1 Mile

*33 minute time cap. If needed modify running with a 3,200M Bike each time.

Strength - 6:45PM

  • Press in Split - 3x5

  • Push Press - 3 waves of 3-2-1

  • Tempo Front Squat - 3x2

  • Feet Elevated Ring Row - 4x6

  • Depth Drop + Squat Jump - 4x5

  • Kneeling Bottom Up KB Press - 4x8/arm

Friday, October 5

Strength: Deadlift

  • 3-3-3-3-3

WOD: Buy-In + 21-80-15-60-9-40 + Buy-Out for Total Time

Buy-In

  • 3 Rope Climbs

then….

  • 21 Deadlift (153/225)

  • 80 Double Unders

  • 15 Deadlift (153/225)

  • 60 Double Unders

  • 9 Deadlift (153/225)

  • 40 Double Unders

Buy-Out

  • 3 Rope Climbs

*20 minute time cap. Scale double unders with 160-120-80 single skips. Scale rope climbs with descend + ascent.

Saturday, October 6

HERO WOD: 35 Minute AMRAP

“Lesley”

  • 24 Alternating Jump Lunges

  • 24 Hollow Rocks

  • 24 Air Squats

  • 24 Sit-Ups

  • 24 Burpees

Posted on September 30, 2018 .