Sunday, April 15 – Saturday, April 21

Posted on April 15, 2018 by Anna Follman
Sunday, April 15 – Saturday, April 21

Sunday, April 15 – Rest Day

NEW CLASS SCHEDULE STARTS THIS WEEK! Evening classes are now at 4:15PM, 5:30PM and 6:45PM. To view the news schedule CLICK HERE

 

Mobility of the Week

  • Self Assessment –
  • 10 air squats w/red band on rig
  • 10 push ups
  • 10 hanging hollow rocks
  • Smash w/roller, lax ball, barbell –
  • Upper Back/Shoulders
  • Lats
  • Pecs
  • Triceps
  • Calves/Achilles
  • Hamstrings
  • Glutes
  • IT band
  • Quads
  • Band stretches –
  • Banded side steps 2×10
  • Shoulder Flexion 2×30 second holds/arm
  • Good mornings w/band 2×15

 

Monday, April 16 – FREE Mobility Class with Dr. Chris from 6:30PM-6:45PM Tonight!

Strength: Back Squat

  • Establish a 1 Rep max [compare to 1/8/18]

WOD: 12 Minute AMRAP

  • 15 Wall Ball (14/20) (10/10)
  • 50 Double Unders

*Scale double unders with 2:1 single skips today.

 

Tuesday, April 17

Strength: 3 Rounds [not for time]

  • 5 Single Arm KB Strict Press (each arm)
  • 15 Clapping Push-Up
  • 2×15 sec. Front Support Ring L-Hold [view here]

WOD: Max Efforts

For Time

  • 40 Burpee Pull-Up

For Time

  • 2,000 Row

*Modify burpee pull-up with burpee jumping pull-up today.

Strength – Now at 6:45PM

  • Push Press – 3-3-3
  • Bench Press – 8-6-6-6-4-4 @ 65%-70-74-78-82-84
  • Barbell Curl – 3×18 (6 wide – 6 normal – 6 narrow)
  • Skull Crusher – 3×10
  • Banded Pullover Extension – 3×15
  • Bulgarian Split Squat – 3×8 each
  • Glute Ham Raise – 3×8-10

 

Wednesday, April 18

Strength: Hang Snatch

2-2-2-2-2

WOD: 15 Minute EMOM

Minute 1:

  • 2 Legless Rope Climbs

Minute 2:

  • 3 Power Snatch (103/155)

Minute 3:

  • 12 Plate Sit-Ups (25/25)

*Modify legless rope climbs with regular rope climbs or 15 strict ring rows.

 

Thursday, April 19

Skill Work: Ring Muscle-Ups

WOD: 18 Minute AMRAP

  • 200M Run
  • 12 Thruster (63/95)
  • 1 Ring Muscle Up

*Add 1 ring muscle up each round. Modify ring muscle ups with strict pull-ups.

Strength – Now at 6:45PM

  • Power Clean – 3-3-3
  • Deadlift – 6-6-6-5-4-4 @ 70-74-78-82-85-87
  • Hammer Curls – 3×8 each
  • DB Bench Pullovers – 3×8 each
  • Banded Tricep Press Downs – 3×15
  • Barbell Hip Thrust – 3×8
  • Banded Good Morning – 3×15
  • Vertical Jump – 3×3

 

Friday, April 20

Strength: Push Jerk

  • 4-4-4-4-4

WOD: Every 3:00 Minutes [x4]

  • 12 Deadlift (93/135)
  • 9 Bar-Facing Burpee
  • 6 Push Jerk (93/135)

 

Saturday, April 21

Partner WOD: AMRAP’s [x2]

5 Minute AMRAP

  • Max Effort Bike [calories]

5 Minute AMRAP

  • 12 Partner Alternating Slam Ball Squat Clean Over the Shoulder Toss
  • 12 Partner Slam Ball Sit-Up

5 Minute AMRAP

  • 25-ft [down] 25-ft [back] Overhead Plate Walking Lunge (25/45)
  • Plank Hold
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice