Sunday, May 20 – Saturday, May 26

Posted on May 20, 2018 by Anna Follman
Sunday, May 20 – Saturday, May 26

Sunday, May 20 – Rest Day

 

Mobility of the Week

Self Assessment –

  • 10 OHS w/band around knees/rig
  • 10 Wall Angels
  • 10 Inch worm pushups

Smash/Roll –

  • Pecs
  • Lats
  • Upper Traps/Upper Back
  • Forearms
  • Quads
  • Glutes
  • IT band/TFL
  • Calves (1-2 min)

Bands/Stretches –

  • Hip Grinders (30-40 sec holds)
  • Back/Lumbar Extensions 10-15 reps (view here)
  • Pigeon Pose/Stretch on a box
  • Couch stretch (30-40 Sec)

Re-assess –

  • 10 OHS w/PVC and red band around knees/rig
  • 10 Wall Angels
  • 10 Hollow Rocks

 

Monday, May 21 – FREE Mobility Class with Dr. Chris at 630PM!

Strength: 10 Minute MOMO

Push Press

  • 2 Reps at 80-85% of 1 Rep Max

WOD:  10 Minute AMRAP

  • 6 Handstand Push-Ups
  • 12 Plate Sit-Ups (15/25)
  • 18 Box Step-Ups (20/24)

then…buy-out…

  • 20/25 cal. Bike

*Scale handstand push-ups with pike push-ups today. There will be two scores today; total rounds + reps and bike time.

 

Tuesday, May 22

Strength: Clean

  • Establish a 1 Rep Max [compare to 1/16/18]

WOD: 3 Rounds for Time

  • 25 Hang Clean (63/95)
  • 800M Run

*22 minute time cap. Weight should be LIGHT!!

Strength – 6:45PM

  • Cosak Squats – 2×10 (each leg)
  • Walking Lunges – 2×10 (each leg)
  • Back Squat – work to 87% for single then drop sets 3×3
  • Glute Ham Raise – 3×5-10
  • Squat Jumps – 3X10
  • Pull-Ups – 4 x 1/3 of max number from week 1
  • Push-Ups – 4 x 1/3 of max number from week 1

 

Wednesday, May 23

WOD: For Time

Buy-In:

  • 5 Rope Climbs

Then, 5 Rounds

  • 13 Burpees
  • 23 Wall Ball Shots (14/20) (10/10)

Buy-Out:

  • 5 Rope Climbs

*30 minute time cap. Scale rope climbs with 5 rope ascents + descents.

Mobility: 10 Minutes

  • Hip Grinders (30-40 sec holds)
  • Back/Lumbar Extensions 10-15 reps (view here)
  • Pigeon Pose Stretch (on a box), 1 min each side
  • Couch stretch, 1 min each side

 

Thursday, May 24

Strength: 3 Rounds [not for time]

Muscle-Up Swing Complex – view complex here

  • 10 Small Ring Swings
  • 5 Big Ring Swings
  • 3 Ring Swing + Pull

*Modify these movements with 10 Ring Rows + 5 Strict Pull-Ups [3 rounds].

WOD: Every 3 Minutes for 18 Minutes

  • 3 Muscle-Ups
  • 12 Barbell Sumo Deadlift High Pull (63/95)
  • 15 KB Swings (35/55)

*Modify ring muscle-ups with jumping ring muscle-ups or 6 pull + transition + support [view here]. Record slowest time in 3 minutes today.

Strength – 6:45PM

  • Clean – 4×4 at 68%
  • Clean Pull Downs – 3X2 at 90%
  • Weighted Step-Ups – 3X5each
  • Banded Ham Curl – 3×10 [view here]
  • Barbell Curl – 3×15 curls (6 top – 6 full – 6 bottom)
  • DB Bench Press – 3×8

 

Friday, May 25

Strength: Front Squat

  • 4-4-4-4-4

WOD: 12 Minute EMOM

Minute 1:

  • 40 Double-Unders

Minute 2:

  • 12 Alternating Dumbell Hang Snatch

*Modify double unders with 80 single skips today.

 

Saturday, May 26

WOD: 28 Minute EMOM

Minute 1:

  • 10/12 cal. Row

Minute 2:

  • 15 Toes to Rig/15 Back Extensions [alternate each round]

Minute 3:

  • 15 Goblet Squat (35/55)

Minute 4:

  • 12 Slam Ball Over the Shoulder Toss
  • 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