Sunday, August 5 – Saturday, August 11

Posted on August 5, 2018 by Anna Follman

Sunday, August 5 – Rest Day

 

Mobility of the Week

Self Assessment –

  • 10 OHS facing the wall
  • 10 inchworm push-ups
  • 10 hollow rocks

Smash w/ foam roller, lax ball, barbell –

  • Pecs
  • Lats
  • Triceps
  • Glutes
  • Hamstrings
  • IT Band
  • Calves

Bands/Stretches –

  • Wall Angels 2×10
  • Banded Hip Grinders 30 seconds per leg
  • Hamstring Straight Leg Raise w/band – 15/leg

Squat Test – 3 min hold (break as needed)

 

Monday, August 6

Partner WOD: 25 Minute AMRAP

  • 30 Alternating Slam Balls
  • 20 Calorie Row or Bike [total]
  • 30 Alternating Box Jump (20/24)

Skill Work: 10 Minutes

  • Members choice [double unders, pull-ups, handstands, rope climbs, etc.]

 

Tuesday, August 7

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: 9 Minute AMRAP

  • 3 Thruster (63/95)
  • 3 Toes to Bar
  • 6 Thruster (63/95)
  • 6 Toes to Bar
  • 9 Thruster (63/95)
  • 9 Toes to Bar
  • 12 Thruster (63/95)
  • 12 Toes to Bar

…continue in this order until time runs out.

Strength – 6:45PM

  • High Hang Muscle Snatch – 3×5
  • Snatch Balance – 3×5
  • ATK Hang Snatch (Above the Knee) – 6×2
  • OHS paused – 3×3
  • Pike Press – 5×5
  • Supinated Grip Strict Chin Up – 5×5

 

Wednesday, August 8

Strength: Deadlift

  • 2-2-2-2-2

WOD: For Time

  • 21 Hang Power Clean (93/135)
  • 50-ft Handstand Walk [view here]
  • 15 Hang Power Clean (93/135)
  • 50-ft Handstand Walk
  • 9 Hang Power Clean (93/135)
  • 50-ft Handstand Walk

*15 minute time cap. Modify handstand walk with 5 wall climbs.

 

Thursday, August 9

Strength: 3 Rounds [for quality]

  • 8 Alternating Pistols
  • 12 V-Ups
  • 16 Back Extensions

WOD: 3 Rounds For Time

  • 400M Run
  • 24 Wall Ball (14/20) (10’/10′)
  • 24 Alternating DB Snatch

*24 minute time cap.

Strength – 6:45PM

  • Press in Split – 3×5
  • Push Press – 5-4-4-4-3
  • Tempo Front Squat – 3×3
  • Bent Over Single Arm DB Row – 3×7
  • Seated Box Jumps – 3×5
  • YTI’s – 3×8

 

Friday, August 10

Strength: 10 Minute MOMO

Push Jerk

  • 4 Reps at 75% of 1 Rep Max

WOD: Every 3 Minutes (x3)

  • 12 Shoulder to Overhead (93/135)
  • 12 Bar-Facing Burpees

*Record slowest of the 3 efforts

 

Saturday, August 11

WOD: For Total Time

1 Round:

  • 800M Run
  • 80 Double-Unders
  • 5 [Wo]Man-Makers

2 Rounds:

  • 400M Run
  • 40 Double-Unders
  • 21 Sit-Ups

1 Round:

  • 800M Run
  • 80 Double-Unders
  • 5 [Wo]Man-Makers
  • Getting Started

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