Sunday, May 21 – Saturday, May 27

Posted on May 21, 2017 by Anna Follman
Sunday, May 21 – Saturday, May 27

Sunday, May 21 – Rest Day

 

Monday, May 22

WOD: TABATA (x2)

  • Pull-Up
  • Push-Up
  • Air Squat
  • Shuttle Sprints

 

Tuesday, May 23

Strength: Hang Snatch

  • 5×2

WOD: Buy-In + 3 Rounds for Total Time

Buy-In

  • 1000M Row or Bike (35/45 cal)

then…3 Rounds

  • 15 Hang Snatch (53/75)
  • 50 Double Unders

Olympic Lifting – 7:30PM

  • Tall Jerks – 5×5
  • Jerk Hold Catch – 5×2
  • High Hang Clean – 3×5
  • Clean Below the Knee – 5×2

Strength Work

  • Banded Side Steps – 2×10 (each side)
  • Back Squat – 6×3 at 85%
  • Squat Jumps – 5×10 at Bodyweight
  • Strict Pull-Up – 3×8-10
  • Single Arm Bent Over Row – 3×10

 

Wednesday, May 24

Strength: 10 Minute EMOM

Minute 1:

  • 4 Strict Press at 70% of 1 Rep Max (from rack)

Minute 2:

  • 10 PVC Sit-Ups

Partner WOD: 12 Minute AMRAP For Total HPC Reps

Partner 1

  • 100 ft. Farmer Carry (35/55)

Partner 2

  • Max Hang Power Clean (63/95)

*Once Partner 1 is done with the 100 ft. Farmer Carry you switch. Team will tally total Hang Power Clean Reps as their score.

Mobility Work: 2 Rounds

  • 30 sec. Forearm Flexor Stretch (view here)
  • 30 sec. Forearm Extensor Stretch (flip hands over)
  • 30 sec. Pigeon Pose
  • 30 sec. Prone Quad Stretch (view here)

 

Thursday, May 25

WOD: 4 Rounds + Buy-Out for Total Time

  • 10 Bar-Facing Burpee
  • 15 Thruster (63/95)

Buy-Out

  • 1 Mile Run

*30 minute time cap.

Olympic Lifting – 7:30PM

  • Muscle Snatch – 5×5
  • Drop Snatch – 5×5
  • Snatch Below the Knee – 5×2
  • Snatch Pull Down – 3×3

Strength Work

  • Lateral Lunges – 2×10
  • Front Squat – 3 waves 3-2-1 @ 55-65-75/60-70-80/65-75-85
  • Squat Jumps – 5×10 at Bodyweight
  • Push Press – 3×5 at 3/4 Bodyweight (+ 5 – 10 lbs)
  • Push-Up – 3×8-10
  • Plank – 3×30 sec.

 

Friday, May 26

Strength: Deadlift

  • 5×5

WOD Part 1: Max Efforts

  • 800M Row
  • 600M Row
  • 400M Row
  • 200M Row

*Rest until recovered between efforts.

 

Saturday, May 27

WOD: 25 Minute AMRAP

  • 15 Box Step-Ups (20″/24″)
  • 15 Toes to Post
  • 15 KB Swings (35/55)
  • 400M MB Run (14/20)

*We are CLOSED on Sunday, May 28 & Monday, May 29 for Memorial Day weekend. Join us on Monday, May 29 at Excelsior Commons Park from 8AM – 1PM for the Memorial Day “Murph” challenge! Over 60 CFEP & CFPL members are participating in the “Murph” workout. Everyone is invited and encouraged to come support them for this great cause! It is FREE to attend the event and kid/dog friendly.

  • 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