Sunday, February 11 – Saturday, February 17

Posted on February 11, 2018 by Anna Follman
Sunday, February 11 – Saturday, February 17

Sunday, February 11 – Rest Day

Great job to all 3rd Wheel athletes this weekend! You represented CFEP & CFPL so well — we’re very proud!

 

Mobility of the Week – To be performed on your own time.

Self Assessment

  • 10 air squats
  • 10 push ups
  • 10 arm circles

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 30 second holds/arm
  • Good mornings 2×15

 

Monday, February 12

Hero WOD: “Hammer”

5 Rounds for Time

  • 5 power cleans (93/135)
  • 10 front squats (93/135)
  • 5 jerks (93/135)
  • 20 pull ups

Rest 1:30 between rounds

*30 minute HARD time cap.

Mobility: Perform smash movements from “Mobility of the Week” if finished early.

 

Tuesday, February 13

Strength: 3 Rounds (not for time)

  • 15 Plate Crunch [view here]
  • 20 sec. Ring Front Support Hold
  • 10 Bent Over DB Row

WOD: 18 Minute EMOM

Minute 1:

  • 10/12 cal. Bike

Minute 2:

  • 8-50 ft. Shuttle Sprints

Minute 3:

  • 30 Double Unders

Strength – 7:30PM

  • Hang Above the Knee Power Snatch + OHS – 4 sets
  • Push Press – 5-4-3-2-2
  • Seated Barbell Press – 3×6-10
  • Strict Chin Up – 3×10
  • Plate Crunch – 3×14
  • GHD Back Extensions Isometric Hold – 3×60 sec.
  • Step-Up + Ball Slams – 15-10-5 for Time

 

Wednesday, February 14

Skill Work: Handstands, HSPU, Handstand Walks

WOD: 17 Minute Buy-in + AMRAP

Buy-In

  • 1,000M Row

then in remaining time AMRAP…

  • 1 Deadlift (203/325)
  • 3 Handstand Push-Up
  • 5 Burpee to Rig

*Scale for handstand push-ups will be 9 DB or KB strict press.

 

Thursday, February 15

Warm-Up: Rowling

  • 5 Frames

*3 mountain climber for every penalty point. Winner in each class, chooses the tunes!

WOD: 5 Rounds for Time

  • 21 Box Jump (20/24)
  • 15 Toes to Bar
  • 9 DB Thruster

*28 minute time cap. Box Jumps or Step-Ups will count as RX today.

Strength – 7:30PM

  • Hang Above the Knee Power Clean – 4 sets
  • Front Squat – 5-4-3-2-2
  • Pike Press or Strict HSPU – 4×3-6
  • DB Row – 4×5
  • Leg Throw Downs or Incline Rig Touches – 4×15
  • GHD Hip Extension – 4×8-12
  • Push-Up + Pull-Up – 15-10-5 for Time

 

Friday, February 16

Snatch Drills: 5 sets

Complex w/ empty barbell

  • High Hang Muscle Snatch + OHS
  • Hang Power Snatch + OHS
  • Power Snatch + PHS
  • Snatch

WOD: Death by…

  • KB Swings (35/55)

*Once you can no longer complete the designated # of swings, athletes will complete 5 KB swings until everyone is done.

 

Saturday, February 17

WOD: For Time

  • 100 Air Squats
  • 90 Situps
  • 80 Walking Lunges
  • 70 Burpees
  • 60 Second Plank
  • 50 Mountain Climbers
  • 40 Pushups
  • 30 Rolling Hollow Rocks
  • 20 Jumping Air Squats
  • 10 Hand Release Pushups
  • 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