Sunday, April 8 - Saturday, April 14

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Sunday, April 8 - Rest Day

 

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

Self Assessment -

  • 10 air squats w/red band around knees/rig
  • 10 wall angels
  • 10 hollow rocks 

Smash -

  • Pecs, Triceps
  • Lats
  • Traps
  • Adductors (inner thigh)
  • Quads
  • Glutes
  • Hamstrings
  • Bottom of Feet (2 min per area)

Banded Stretches -

Squat Test -

  • Hold bottom of goblet squat w/kettle bell 4 x 1 min holds 

 

Monday, April 9 - FREE Mobility with Dr. Chris at 6:00PM & 6:30PM [schedule will change next week]

Warm-Up: Rowling

  • 5 Frames

*2 MB Clean per penalty point.

WOD: 24 Minute EMOM

Minute 1: 

  • 10 Hang Power Clean (63/95)

Minute 2: 

  • 10 Box Step Overs (20/24)

Minute 3:

  • 15 KB Swings (35/55)

Minute 4:

  • 10/12 cal. Row

 

Tuesday, April 10

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: For Time

  • 100 Thruster (63/95)

*15 minute time cap.

Strength - 7:30PM [reminder this class moves to 6:45PM next week]

  • Push Press - 3-3-3
  • Bench Press - 10-8-6-6-4 @ 50%-60-65-70-75
  • Barbell Curl - 3x18 (6 wide - 6 normal - 6 narrow)
  • Skull Crusher - 3x10
  • Banded Pullover Extension - 3x15
  • Bulgarian Split Squat - 3x8 each
  • Glute Ham Raise - 3x8

 

Wednesday, April 11

Strength: 3 Rounds [not for time]

  • 5 Inverted Burpee w/ 5 sec. Handstand Hold (view here) or 5 Candlesticks
  • 30 sec. Hollow Hold
  • 5 Hollow/Arch
  • 30 sec. Arch Hold

WOD: AMRAP's for Total Reps

4 Minute AMRAP

  • 10 Push-Ups
  • 10 Pull-Ups

4 Minute AMRAP

  • 10 Ball Slams
  • 10 Box Jumps (20/24)

4 Minute AMRAP

  • 10 Alternating DB to Overhead
  • 10 Burpees

*Rest precisely 1 minute between each AMRAP. Box jumps must be performed for RX today. Record 3 scores today; total reps for each AMRAP.

 

Thursday, April 12

Strength: Push Press

  • 4-4-4-4-4

WOD: 18 Minute AMRAP

  • 400M Run
  • 20 Toes to Rig
  • 20 Goblet Squat (35/55)
  • 20 Double Unders

*Scale for double unders is 3:1 [60 single skips] today.

Strength - 7:30PM [reminder this class moves to 6:45PM next week]

  • Power Clean - 3-3-3
  • Deadlift - 8-8-6-6-4 @ 50%-60-70-75-80
  • Hammer Curls - 3x8 each
  • DB Bench Pullovers - 3x8 each
  • Banded Tricep Pulldowns - 3x15
  • Barbell Hip Thrust - 3x8
  • Banded Good Morning - 3x15
  • Vertical Jump - 3x3

 

Friday, April 13

Strength: Deadlift 

  • 5-5-5-5-5

WOD: Death By...

  • Power Clean (93/135)

*Weight should be moderately LIGHT with a goal to get at least 10 rounds. Once you can no longer complete required reps, perform 2 power cleans until everyone is done.

 

Saturday, April 14 - NEW SCHEDULE GOES INTO EFFECT NEXT WEEK [APRIL 16]!

WOD: Buy-In + Rounds for Time

Buy-In

  • 500M Row

then...7 Rounds for Time

  • 9 Knees to Elbows
  • 12 Slam Ball Thruster
  • 15 MB Sit-Up (14/20)

*30 minute time cap.

Posted on April 8, 2018 .