Sunday, April 21 – Saturday, April 27

Posted on April 20, 2019 by Anna Follman

 

Sunday, April 21 – Rest Day

 

Monday, April 22

Strength: 10 Minute MOMO

Back Squat

  • 3 Reps at 80% of 1 Rep Max

WOD Part 1: 6 Minute AMRAP

  • 8 Cluster Wall Balls (14/20) (9/10)
  • 4 Chest to Bar

WOD Part 2: 6 Minute AMRAP

  • 8 Clusters (63/95)
  • 4 Bar-Facing Burpee

*2 minute rest between WOD’s.

 

Tuesday, April 23

Strength: 5 Rounds [for quality]

  • 10 V-Ups
  • 10 sec. Hollow Hold
  • 10 Flutter Kicks
  • 10 Back Extensions

*Perform each round unbroken if possible, rest briefly between each of 5 rounds.

WOD: For Time

  • 1 Mile Run
  • 30 Power Clean (93/135)
  • 1 Mile Run

*30 minute time cap. Modify 1 mile run with 1600M Row or 2000M Bike.

 

Wednesday, April 24

WOD: “Waterfall” for time

  • 10 KB Swings (35/55)
  • 15 KB Deadlift (35/55)
  • 20 Alternating DB Snatch
  • 25 Box Jump (20/24)
  • 30 calorie Row or 30 calorie Bike (EP)

*20 minute time cap.

Mobility: Coach Led [x2]

  • 1 min Cobra Stretch
  • 1 min Child’s Pose
  • 1 min Downward Dog
  • 1 min Pigeon Pose, right
  • 1 min Pigeon Pose, left

 

Thursday, April 25

HERO WOD: 4 Rounds for Time

“Blanchard”

“US Army Captain Aaron Roy Blanchard was killed in a rocket attack in Pul-E-Alam, Afghanistan, on April 23, 2013. The number 32 represents Aaron’s age when he was killed.

  • 800M Run
  • 32 Jump Squats
  • 32 Alternating Lunges
  • 32 Weighted Sit-Ups (25/45)
  • 32 Burpees

*40 minute time cap. Goal is to get as far as you can today, score is total time or total reps completed.

 

Friday, April 26

Strength: Hang Squat Snatch

  • 2-2-2-2

WOD: 12 Minute Ladder

5/10, 10/20, 15/30, 20/40, 25/50….

  • Shoulder to Overhead (93/135)
  • Double Unders

*Score is total reps. Modify DU with 2:1 single skips but when scoring count singles the same as doubles so 100 singles = 50 reps.

 

Saturday, April 27

WOD: For Total Time

4 Rounds:

  • 400M Run
  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Air Squat

4 Rounds:

  • 200M Run
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*35 minute time cap.

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