Sunday, July 1 – Saturday, July 7

Posted on June 30, 2018 by Anna Follman

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:

• 8 Around the World [view here]

*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