Sunday, April 23 – Saturday, April 29

Posted on April 23, 2017 by Anna Follman
Sunday, April 23 – Saturday, April 29

Sunday, April 23 – Rest Day

 

Monday, April 24

Strength: Push Jerk

  • Establish a 1 Rep Max (compare to 12/14/16)

WOD: 4 Rounds for Time

  • 15 High Box Jumps (24″/30″)
  • 400M Run

 

Tuesday, April 25 – InBody Scan at CFPL from 4:00-5:00PM

WOD: 5 Rounds of 3 Minute AMRAP’s for Max Rounds + Reps

“The Chief” (compare to 8/15/16 & 1/26/16)

3 Minute AMRAP

  • 3 Power Clean (93/135)
  • 6 Push-Ups
  • 9 Air Squats

*Rest precisely 1 minute between each 3-minute AMRAP

Olympic Lifting – 7:30PM

  • Tall Jerks – 5×5
  • Pause Jerks, 2 sec hold – 5×2
  • High Hang Clean – 5×2

Strength Work

  • Banded Squats – 5×5
  • Back Squat – 1×20 at 50% (add 5-10 lbs from last wk)
  • Squat Jumps – 5×10 @ Bodyweight
  • Strict Pull-Up – 3×10
  • Bent Over Row – 3×8

 

Wednesday, April 26

Strength: 3 Rounds (not for time)

WOD: 1 Minute On, 30 sec. Rest for Max Reps

4 Rounds…

  • Row (calories) or Bike (calories)
  • Double Unders
  • KB Swings (35/55)
  • PVC Sit-Up

 

Thursday, April 27

Strength: Front Squat

  • Establish a 1 Rep Max (compare to 11/21/16)

WOD Part 1: 12 Minute EMOM

Minute 1:

  • 10 Thrusters (63/95)

Minute 2:

  • Max Distance Handstand Walk or 30 sec Handstand Hold

Olympic Lifting – 7:30PM

  • Muscle Snatch – 5×5
  • Drop Snatch – 5×5
  • High Hang Snatch – 5×2

Strength Work

  • Lateral Lunge – 2×10
  • Back Squat – 2×10 at 60% (add 5-10 lbs from last wk)
  • Squat Jumps – 5×10 @ Bodyweight
  • Shoulder Press – 3×10 @ 50% of Bodyweight
  • Front Raise – 3×5
  • Lateral Raise – 3×5

 

Friday, April 28

Strength: Snatch Drills

WOD: 15 Minute AMRAP (compare to 11/23/16)

  • 2 Bar Muscle-Up
  • 4 Snatch (93/135)
  • 6 Bar-Facing Burpee
  • 4 Bar Muscle-Up
  • 6 Snatch (93/135)
  • 8 Bar-Facing Burpee
  • 6 Bar Muscle-Up
  • 8 Snatch (93/135)
  • 10 Bar-Facing Burpee

 

Saturday, April 29 – InBody Scan at CFEP from 8:00-9:30AM

WOD: TABATA

  • Wall Ball (14/20)
  • Back Extensions
  • Row (cal) or Bike (cal)
  • V-Ups
  • Push Press (33/45)
  • Plank
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

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    Prior Lake
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