Sunday, March 26 – Saturday, April 1

Posted on March 26, 2017 by Anna Follman
Sunday, March 26 – Saturday, April 1

Sunday, March 26 – Rest Day

 

Monday, March 27

Strength: 8 Minute EMOM

Minute 1:

  • 8 Strict Toes to Bar

Minute 2:

  • 12 Push-Ups

WOD: For Time

  • 22 Alternating KB Ground to Overhead (35/55)
  • 22 Burpee
  • 16 Alternating KB Ground to Overhead (35/55)
  • 16 Burpee
  • 12 Alternating KB Ground to Overhead (35/55)
  • 12 Burpee

 

Tuesday, March 28

Strength: 8 Minute MOMO

Back Squat

  • 5 Reps at 60-65% of 1 Rep Max

WOD: 5 Rounds For Time (compare to 7/21/16)

“Nancy”

  • 400M Run
  • 15 Overhead Squats (63/95)

*25 minute time cap.

Olympic Lifting – 6:30PM

  • Hang Muscle Snatch – 3×3
  • Snatch Balance – 2-2-1-1-1
  • Snatch + Snatch – 5 sets

Accessory Work

  • KB Rear Foot Elevated Split Squat – 3×6/leg (view here)
  • Box Jump for Height – 1 Rep Max
  • Weighted Chin Ups – 5×3
  • GHD Hip Extensions – 3×8-10

 

Wednesday, March 29

WOD Part 1: Max Effort For Time

  • 2K Row or 100 cal. Bike

WOD Part 2: 7 Minute AMRAP

  • 10 Box Step-Up (20/24)
  • 15 KB Swings (35/55)

WOD Part 3: Mobility

  • 1 min. Couch Stretch, each leg
  • 1 min. Prone Quad Stretch w/ Band, each leg (view here)
  • 10 Inch Worm (pause in cobra pose at bottom of movement)

 

Thursday, March 30

Warm-Up: Movement Prep

WOD: 5 Rounds for Time

“DT” (compare to 9/16/16)

  • 12 Deadlift (103/155)
  • 9 Hang Power Clean (103/155)
  • 6 Push Jerk (103/155)

Mobility: 2x (not for time)

  • 10 Resistance Band Leg Raises (each leg)
  • 10 PVC Good Mornings
  • 30 sec. Thread the Needle Stretch, each arm (view here)

Olympic Lifting – 6:30PM

  • Press is Split – 4×3
  • Split Jerk – 7 sets
  • Clean + Clean + Split Jerk – 5 sets

Accessory Work

  • Barbell Back Rack Step-Ups – 3×6/leg
  • Strict HSPU – 3xMax
  • Russian KB Swings (55/70) – 3×10
  • GHD Sit-Ups – 5×5

 

Friday, March 31

WOD: Death By (compare to 9/9/16)

  • Wall Balls (14/20) (10/10)

 

Saturday, April 1

WOD: For Time

  • 3,000 calorie Row (April Fools!!)

REAL WOD: Chipper for Time

  • 500M Row
  • 50 PVC Sit-Ups
  • 50 Goblet Squat (35/55)
  • 50 Burpees
  • 50 KB Swings (35/55)
  • 50 Back Extensions
  • 50 Double Unders
  • 1 Minute Plank Hold
  • Getting Started

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    FREE intro class every Saturday @ 11AM

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