Sunday, July 1 – Saturday, July 7

Posted on June 30, 2018 by Anna Follman
Sunday, July 1 – Saturday, July 7

Sunday, July 1 – Rest Day

 

Mobility of the Week – To be performed on your own at home or before/after class.

Self-assessment:

  • 10 OHS w/red band around and rig
  • 10 inch worm push ups
  • 10 wall angels
  • 10 walking lunges

Smash w/ Roller/Lax Ball:

  • Glutes
  • Hamstrings
  • Adductors (inner thigh)
  • Calves
  • Quads
  • Pecs
  • Upper Back/T-spine
  • Upper Trap
  • Lats
  • Forearms

Stretch/Bands:

  • Hip Grinders w/band (30-40 sec)
  • Cat/Cow 15 reps (view here)
  • Banded Good Mornings 2×10
  • Couch Stretch 30 sec/side

Squat Challenge – Hold the bottom of a squat 4 minutes total (Hold 40 sec increments)

 

Monday, July 2 – No Mobility Class Today!

Strength: Strict Press

  • Establish a 1 Rep Max [compare to 3/12/18]

WOD: 50-40-30-20-10 + Buy-Out For Time

“Annie” [compare to 2/6/18]

  • Sit-Ups
  • Double Unders

Buy-out..

  • 50 Burpees

*18 minute. Scale double unders with 3 to 1 single skips [150-120-90-60-30].

 

Tuesday, July 3

Warm-Up: Movement Prep & Running Drills

WOD: For Time

  • 1 Mile Run
  • 75 Thrusters (63/95)
  • 1 Mile Run

*35 minute time cap.

Strength – 6:45PM

  • Clean – 5×1 85-90% go by feel
  • V-Ups – 3×10
  • Russian Twist w/ MedBall – 3×10
  • Barbell Curl – 3×21 curls (7 top – 7 full – 7 bottom)
  • DB Bench Press – 3×8

 

Wednesday, July 4 – Happy 4th of July!

CLOSED.

 

Thursday, July 5 – No 5:30AM or 6:30AM Classes Today! We are open for 12PM, 415PM, 530PM & 645PM.

Strength: 8 Minute EMOM

Minute 1:

  • 15 DB Push-Ups

Minute 2:

*Modify around the worlds in a tuck position or on the floor.

WOD: 21-15-9 for Time

  • Power Snatch (73/115)
  • Slam Ball
  • KB Swings (35/55)

*18 minute time cap. Snatch weight should be moderately LIGHT today!

Strength – 6:45PM

  • Left Lunge, Right Lunge, Air Squat – 3×10
  • Cosak Squat – 3×10 (each leg)
  • Back Squat – 5×5 @ 50-60% go by feel
  • Banded Hamstring Curl – 3×8-15
  • Squat Jumps – 3×10
  • Pull-Ups – 10 x 20% of week 1 Max min 5 reps
  • Push-Ups – 10 x 20% of week 1 Max min 5 reps

 

Friday, July 6

HERO WOD: 4 Rounds for Time

“Hotshots 19” [modified from 6 rounds]

  • 30 Air Squat
  • 19 Power Clean (93/135)
  • 7 Strict Pull-Ups
  • 400M Run

*35 minute time cap.

 

Saturday, July 7

WOD: 40 Minute MOMO

  • Bike, calories
  • Back Extensions
  • Burpee Box Step-Ups (20/24)
  • KB Sumo Deadlift High Pull (35/55)
  • Double Unders
  • Getting Started

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