Sunday, July 2 – Saturday, July 8

Posted on July 2, 2017 by Anna Follman
Sunday, July 2 – Saturday, July 8

Sunday, July 2 – Rest Day

 

Monday, July 3 – Limited Schedule Today! Class at 9:30AM & 12:00PM Only.

WOD: 5 Rounds for Time

Modified “Hansen” (compare to 11/28/14)

  • 30 KB Swings (35/55)
  • 30 Burpees
  • 30 Sit-Ups

*35 minute time cap.

 

Tuesday, July 4 – CLOSED — Happy 4th of July!

Strength – To be performed at Open Gym this week if possible

  • Push Press – Heavy Double
  • Back Squat – 5-5-5-5-5
  • DB/KB Walking Lunge – 3x 5×5
  • Strict Pull-Up – 3×8
  • Air Squat + Push-Up – 15-12-9 for Time

 

Wednesday, July 5

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 3 Rounds for Total Hang Power Clean Reps

3:30 Minutes

  • 400M Run
  • Max Hang Power Clean (63/95)

*90 second rest between each round. Score will be max HPC for each round.

 

Thursday, July 6

WOD: 15 Minute AMRAP

  • 3 Deadlift (203/315)
  • 9 Box Jumps (20/24)
  • 12 Toes to Bar

Mobility: 10 Minutes

  • 1 min. Dragon Pose (view here) – each leg
  • 1 min. Half Saddle Pose (view here) – each leg
  • 1 min. Lizard Pose (view here) – each leg
  • 1 min. Forward Fold w/ Interlaced Fingers (view here)
  • 1 min. Supine Lying Hamstring Stretch (view here) – each leg

Strength – 7:30PM

  • Deadlift – Heavy Double
  • Bench Press – 5-5-5-5-5
  • Bent Over Row – 4×6
  • Strict Ring Dips – 4×4
  • Glute Ham Raise – 4×4
  • Wall Ball + Pull-Up – 15-12-9 for Time

 

Friday, July 7

Strength: 8 Minute EMOM

Minute 1:

  • 2 Strict Press at 80% of 1 Rep Max (from rack)

Minute 2:

  • 10 KB Push-Ups

WOD: 15 Minute EMOM

Minute 1:

  • 2 Rope Climbs

Minute 2:

  • 12 KB Ground to Overhead (35/55)

Minute 3:

  • 8 Burpee Box Overs (20/24)

 

Saturday, July 8

WOD: TABATA

  • Row (cal)
  • Wall Balls (14lbs/20lbs) (10’/10′)
  • Arch Hold
  • Bike (cal.)
  • Hollow Hold
  • Double Unders
  • 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