Sunday, April 2 – Saturday, April 8

Posted on April 2, 2017 by Anna Follman
Sunday, April 2 – Saturday, April 8

Sunday, April 2 – Rest Day

 

Monday, April 3

WOD: Buy-In + 10 Rounds + Buy-Out for Total Time

Buy-In..

  • 800M Run

Then…10 Rounds for Time

“Cindy”

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Buy-Out..

  • 800M Run

*30 minute time cap.

Mobility: 10 Minutes

  • Resistance Band Shoulder Stretches on Rig (3 ways)

 

Tuesday, April 4

Strength: Deadlift

  • 5×2

WOD: 10 Minute Minute Ladder

1-2, 2-4, 3-6, 4-8..

  • Burpee
  • Box Step-Up (20/24)

*1 Deadlift (183/275) between each round

Olympic Lifting – 6:30PM

  • Tall Jerk – 3×3
  • Split Jerk – 7×1
  • Clean + Front Squat + Split Jerk – 5 sets

Accessory Work

  • Barbell Back Rack Lunges – 3×6/leg
  • Empty Barbell Squat Jumps – 3×10
  • Weighted Chin-Ups – 6×2
  • GHD Hip Extensions – 3×10

 

Wednesday, April 5

Warm-Up: Rolling

  • 7 Frames

*3 sit-ups per penalty point.

WOD: 18 Minute EMOM

Minute 1:

  • 12 Push Press (73/115)

Minute 2:

  • 175M Row

Minute 3:

  • 40 Double Unders

 

Thursday, April 6

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 15 Minute AMRAP

  • 3 Squat Clean (133/225)
  • 20 Sit-Ups
  • 3 Rope Climbs

Olympic Lifting – 6:30PM

  • Behind the Neck Push Press (x2) + OHS (x2) – 4 sets
  • Snatch Balance – 3-3-2-2-1
  • Snatch – 5×2

Accessory Work

  • Barbell Front Rack Step-Ups – 3×6/leg
  • Push-Ups – 3×12
  • Strict Dips – 3×8
  • Hollow Holds – 3×30 seconds

 

Friday, April 7

WOD: For Time

  • 1 Mile Run
  • 1,000M Row OR 50/70 cal. Bike
  • 1 Mile Run

*30 minute time cap.

Mobility:

  • 1 minute Calf Smash, each leg
  • 30 sec. Calf Stretch on wall, each leg

 

Saturday, April 8

WOD: For Time

“Filthy Fifty” (compare to 6/11/16)

  • 50 Box Jumps (20/24)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (33/45)
  • 50 Back Extensions
  • 50 Wall Balls (14/20)
  • 50 Burpees
  • 50 Double Unders
  • 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