Sunday, June 24 – Saturday, June 30

Posted on June 24, 2018 by Anna Follman

Sunday, June 24 – Rest Day

We had a fantastic day at the Bootcamp + Bloody’s + Brunch event in Prior Lake this morning! Thank you to the 60+ people who showed up ready & willing to work hard and have fun! 

 

Mobility of the Week

Self Assessment –

• 10 OHS facing wall
• 10 inchworm push ups
• 10 walking lunges

Smash –

• Traps
• Lats
• Forearms
• Pecs
• Quads/Adductors (inner thigh)
• Hamstrings
• Glutes
• Calves – 2 min/side

Bands/Stretches –

• Couch Stretch x40 sec
• Banded Good Mornings x15
• Wall Angels x15

Squat test – hold bottom of squat for 2 min STRAIGHT (Do NOT push through pain/discomfort)

 

Monday, June 25 – FREE Mobility Class at 6:30PM with Dr. Chris!

Strength: Squat Clean

• 2-2-2-2-2

WOD: Ladder for Time

10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10

• Hang Clean (123/185)
• Bar-Facing Burpees

*18 minute time cap. Hang clean can be a power or squat clean today.

 

Tuesday, June 26

Strength: Push Jerk

• Establish a 1 Rep Max [compare to 3/7/18]

WOD: 10 Minute AMRAP

• 32 Double Unders
• 16 DB Alternating Snatch

*Modify double unders with 64 single skips today.

Mobility: Smash [1 min. each]

• Lats
• Forearms
• Pecs
• Glutes
• Calves

Strength – 6:45PM

• Clean – 2-2-2-1-1-1 at 83-83-86-89-91-93%
• Clean Pull Downs – 3X2 at +95%
• V-Ups – 2×10
• Russian Twist with MedBall – 2×10
• Barbell Curl – 3×21 curls (7 top – 7 full – 7 bottom)
• DB Bench Press – 3×8

 

Wednesday, June 27

Strength: Bench Press

• 3-3-3-3-3

WOD: For Total Time

• 500M Row
  • 4 Minute Rest
• 400M Row
  • 3 Minute Rest
• 300M Row
  • 2 Minute Rest
• 200M Row
  • 1 Minute Rest
• 100M Row

*20 minute time cap. Score will be on total time with rest breaks built into the time. Rest breaks needs to be exact.

 

Thursday, June 28

Strength: 10 Minute MOMO

Back Squat

• 2 Reps at 80-85% of 1 Rep Max

WOD: 21-15-9 for Time

“Fran” (compare to 8/22/17)

• Thrusters (63/95)
• Pull-Ups

Strength – 6:45PM

• L Lunge, R Lunge, Air Squat – 3×10
• Cosak Squats – 3×10 (each leg)
• Back Squat – 5-4-3-2-1-1 @ 70-79-85-90-94-97
• Banded Hamstring Curl – 3×8-15
• Squat Jumps – 3X10
• Pull-Ups – 9 x 20% of week 1 Max min 5 reps
• Push-Ups – 9 x 20% of week 1 Max min 5 reps

 

Friday, June 29

Strength: Deadlift

• 5-5-5-5

WOD: Buy-In + 4 Rounds for Time for Total Time

Buy-In

• 1,000M Bike

then…4 Rounds

• 7 Handstand Push-Ups
• 7 Deadlift (153/225)

*15 minute time cap. Modify handstand push-ups with 2 AMBATS, box push-ups or pike push-ups today.

 

Saturday, June 30

Partner WOD: For Total Reps & Total Time

• Partner 1: 400M Run
• Partner 2: Max Reps

Partner 2 will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed six 400 meter sprints and completed all 3 of the movements twice.

• Box Step-Ups (20/24)
• Sit-Ups
• Wall Ball (14/20) (10’/10′)

*35 minute time cap. Modify 400M run with a 400M row today.