Sunday, January 8 – Saturday, January 14

Posted on January 8, 2017 by Anna Follman
Sunday, January 8 – Saturday, January 14

Sunday, January 8 – No Class

 

Monday, January 9

Strength: Deadlift

  • 5×3

WOD: 15 Minute AMRAP

  • 10 Barbell Sumo Deadlift High Pull (63/95)
  • 5 High Box Jump (24/30)
  • 10 Push Press (63/95)
  • 5 High Box Jump (24/30)

 

Tuesday, January 10

Minute 1:

  • 8 Ring Dips

Minute 2:

  • 8 Strict Toes to Bar

WOD: For Time

“Karen” (compare to 7/14/16 & 2/12/16)

  • 150 Wall Balls (14/20) (10’/10′)

Active Recovery: Not for Time

  • 500M Row

Olympic Lifting – 6:30PM

  • Split Jerk – 7×1 building to Heavy Single
  • Clean Start + Clean + Split Jerk –
  • Clean Pull – 3×2 at 100-105%

Accessory Work

  • Back Squat – 1×5 at 60%; 1×3 at 70%; 1×2 at 80%; 1×2 at 90%; 1×1 at 95%; 1×1 at 103%
  • Front Squat – 1×5 at 60%; 1×5 at 70%; 2×5 at 75%
  • Ab Throw Downs – 3×10

 

Wednesday, January 11

Strength: Strict Press

  • 5×4

WOD: 8 Minute AMRAP

“CrossFit Games Open 15.4”

  • 3 Handstand Push-Ups
  • 3 Cleans (123/185)
  • 6 Handstand Push-Ups
  • 3 Cleans (123/185)
  • 9 Handstand Push-Ups
  • 3 Cleans (123/185)
  • 12 Handstand Push-Ups
  • 6 Cleans (123/185)
  • 15 Handstand Push-Ups
  • 6 Cleans (123/185)
  • 18 Handstand Push-Ups
  • 6 Cleans (123/185)
  • 21 Handstand Push-Ups
  • 9 Cleans (123/185)

*Keep adding 3 handstand push-ups every round and 3 cleans every third round until time expires.

 

Thursday, January 12

Skill Work: Member’s Choice

Groups of 3 WOD: 18 Minute Ladder for Time

2-4-6-8-10-12…

  • Row (calories)
  • Burpees

*Person 1 completes 2 rowing calories + everyone completes 2 burpees, followed by person 2 completes 2 rowing calories + every completes 2 burpees, followed by person 3 completes 2 rowing calories + everyone completes 2 burpees. Then person 1 completes 4 rowing calories + everyone completes 4 burpees. Moving in order up the ladder until time expires.

Olympic Lifting – 6:30PM

  • Snatch Balance – 7×1
  • Snatch Start + Snatch – 5 sets
  • Snatch Pull – 3×2 at 100-105%

Accessory Work

  • Back Squat – 1×5 at 60%; 1×5 at 65%; 2×5 at 70%
  • Front Squat – 1×5 at 60%; 1×5 at 70%; 1×5 at 75%; 1×5 at 80%
  • Single Leg RDL w/ KB – 3×8

 

Friday, January 13

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 65-70% of 1 Rep Max

WOD: For Total Time

Buy-In

  • 4-50 ft. Sled Push (25/45)

…then 4 rounds of the following…

  • 30 KB Swings (35/55)
  • 30 Tuck-Ups
  • 50 ft. Walking Lunges
  • 50 ft. Crab Walk

 

Saturday, January 14

WOD: 32 Minute MOMO for Total Reps

  • Max Double Unders
  • Max Row (calories)
  • Max Plank Hold
  • Max Shuttle Sprints
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