Sunday, April 30 – Saturday, May 6

Posted on April 30, 2017 by Anna Follman
Sunday, April 30 – Saturday, May 6

Sunday, April 30 – Rest Day

 

Monday, May 1

Strength: 10 Minute MOMO

Back Squat

  • 3 Reps at 75% of 1 Rep Max

WOD: “Death By” (compare to 11/21/16)

  • Cluster (63/95)

*Once you can no longer complete the required # of reps in that minute, perform 3 reps every minute, on the minute until all athletes are done.

 

Tuesday, May 2

Strength: 3 Rounds (not for time)

  • Tuck Hollow Hold (15 sec.) + Right Leg Extension (15 sec.) + Left Leg Extension (15 sec.) + Extend Both Legs (15 sec.) (view progression here)
  • 30 sec. Arch Hold

WOD: 15 Minute EMOM

Minute 1:

  • 10 Toes to Bar

Minute 2:

  • 2 Rope Climb

Minute 3:

  • 10 Burpees

Olympic Lifting – 7:30PM

  • Muscle Snatch – 5×5
  • Drop Snatch – 5×5
  • Snatch Above the Knee – 6×2
  • Snatch Stage Pull – 3×3

Strength Work

  • Banded Side Steps – 2×10 each side
  • Back Squat – 1×20 @ 50% (add 5-10 lbs)
  • Squat Jumps – 5×10 at Bodyweight
  • Strict Pull-Up – 3×8
  • Bent Over Rows – 3×8 (add 5-10 lbs)

 

Wednesday, May 3

Strength: Deadlift

  • Establish a 1 Rep Max (compare to 10/5/16)

WOD: 12 Minute AMRAP

  • 10 Shoulder to Overhead (93/135)
  • 15 Deadlift (93/135)
  • 20 Box Step-Ups (20/24)

 

Thursday, May 4

WOD Part 1: 4 Rounds for Time

  • 12 KB Alternating Front Rack Lunge (35/55) (view here)
  • 50 Double Unders

WOD Part 2: 3 Rounds for Total Time

  • 250M Sprint Row or 10/12 calorie Sprint Bike

*Rest precisely 2 minutes between each round.

Mobility Work: Coaches choice, 10 Minutes

  • Glute, Hamstring & Calf Work

Olympic Lifting – 7:30PM

  • Tall Jerks – 5×5
  • Pause Jerk + Hold Catch – 5×2
  • High Hang Clean – 3×5
  • Clean Above the Knee – 5×3

Strength Work

  • Lateral Lunges – 2×10
  • Back Squat – 2×10 @ 60% (+ 5-10 lbs)
  • Squat Jumps – 5×10 at Bodyweight
  • Shoulder Press – 3×10 (1/2 Bodyweight)
  • Push-Up – 3×8
  • Plank – 3×30 sec

 

Friday, May 5

Strength: Strict Press

  • 5×5

WOD: 20 Minute AMRAP

“Nicole” (compare to 9/8/16)

  • 400M Run
  • Max Pull-Ups

 

Saturday, May 6

WOD: Buy-In + AMRAP in 25 Minutes

Buy-In

  • 30 cal. Row OR 20/25 cal. Bike

then AMRAP in remaining time…

  • 15 Hand-Release Push-Up
  • 15 MB Clean (14/20)
  • 30 Sit-Up
  • 200M MB Carry (14/20)
  • Getting Started

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