Sunday, June 25 – Saturday, July 1

Posted on June 25, 2017 by Anna Follman
Sunday, June 25 – Saturday, July 1

Sunday, June 25 – Rest Day

 

Monday, June 26

Strength: Back Squat

3×10

WOD: 12 Minute AMRAP

  • 3 Bar Muscle-Up
  • 9 Thruster (63/95)
  • 6 Bar-Facing Burpee

*Scale for Bar-Muscle Ups will be 6 Chest to Bar Pull-Ups.

 

Tuesday, June 27

Strength: 10 Minute MOMO

Push Jerk

  • 3 Reps at 75-80% of 1 Rep max

WOD: 10 Minute Ladder

1-1, 2-2, 3-3, 4-4, 5-5…

  • Hang Snatch (73/115)
  • Tall Box Jump (24″/30″)

Strength Class – 7:30PM

  • Back Squat – 10 minutes to find heavy double
  • Push Press – 5-5-5-5-5
  • DB or KB Step-Up – 3×4 (each leg)
  • Strict Pull-Up – 3×8
  • Air Squat + Push-Up – 12-9-6

 

Wednesday, June 28 – LAST Bring a Friend for FREE Day!

WOD: 18 Minute EMOM

Minute 1:

  • 12/14 cal. Row or Bike

Minute 2:

Minute 3:

  • 15 MB Sit-Ups (14/20)

Mobility: 10-15 minutes w/ Foam Roller or Lacrosse Ball

  • Quad work – 5 minutes
  • Lat work – 5 minutes

 

Thursday, June 29

Hero WOD: 30 Rounds for Time

“Holleyman” (compare to 11/11/14)

  • 5 Wall Balls (14/20)
  • 3 Handstand Push-Ups
  • 1 Power Clean (153/225)

*35 minute HARD time cap. Scale for HSPU will be Pike Push-Ups (view here) or Push-Ups today.

Strength Class – 7:30PM

  • Bench Press – 10 minutes to find heavy double
  • Deadlift – 5-5-5-5-5
  • Bent Over Row – 3×8
  • Strict Ring Dips – 3×5
  • Glute Ham Raise – 3×4
  • Wall Balls + Pull-Ups – 12-9-6

 

Friday, June 30

Strength: 8 Minute EMOM

Minute 1:

Minute 2:

WOD: 3 Rounds for Time

  • 30 KB Swings (35/55)
  • 20 Triple Unders
  • 400M Run

*18 minute time cap.

 

Saturday, July 1

WOD: Chipper for Time

  • 500M Row
  • 50 Toes to Rig
  • 50 Goblet Squats (35/55)
  • 50 Burpees
  • 50 Push Press (33/45)
  • 1 Mile Run
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