Sunday, November 12 – Saturday, November 18

Posted on November 12, 2017 by Anna Follman
Sunday, November 12 – Saturday, November 18

Sunday, November 12 – Rest Day

 

Mobility of the Week

  • Self Assessment – 5 air squats, 10 push ups, 10 forward/backward arm circles
  • Smash – Upper Traps, Triceps, Lats, Quads, Glutes, Hamstrings, Calves (1-2 min)
  • Banded Stretches – Hip Grinders, Front Rack Shoulder Stretch (30-40 sec holds)
  • Squat Test – 3 min total (hold in 30 sec increments)
  • Re-assess – 5 air squats, 10 push ups, 10 forward/backward arm circles

 

Monday, November 13 – FREE Mobility Class at 5:30PM w/ Dr. Chris! 

WOD: 5 Rounds for Time

  • 5 Thruster (93/135)
  • 10 Burpee Pull-Up
  • 50 Double Unders

*28 minute time cap.

 

Tuesday, November 14

Front Squat

  • 5 Reps at 60-65% of 1 Rep Max

WOD: For Time

  • 20 Deadlift (163/225)
  • 20 Wall Ball (14/20) (10/10)
  • 15 Deadlift (163/225)
  • 30 Wall Ball (14/20) (10/10)
  • 10 Deadlift (163/225)
  • 40 Wall Ball (14/20) (10/10)

*15 minute time cap.

Strength – 7:30PM

  • Hang Muscle Snatch + Snatch Balance – 3×5+5
  • High Hang Snatch + Hang Snatch (Above Knee) – 6 sets
  • Snatch Pull – 4×3
  • Wide Grip Pull-Up – 4×8
  • Glute Ham Raise – 5×8-10
  • Squat Jumps – 5×10

 

Wednesday, November 15

WOD: 32 Minute MOMO

  • Row (cal)
  • Push Press (63/95)
  • Bike (cal)
  • KB or DB Weighted Box Step-Ups (35/55)

*Each effort should be ALL OUT! KB/DB Step-Ups can be scaled by weight & box height.

 

Thursday, November 16

Strength: Power Clean

  • Establish a 1 Rep Max

WOD: Death By…

  • Hang Power Clean (73/115)

*Weight should be LIGHT! Once you are no longer able to complete the # of reps in a given minute, you will do 3 reps every minute until all classmates are done.

Strength – 7:30PM

  • Tall Jerk – 3×5
  • Close Grip Overhead Squat – 3×5
  • High Hang Clean + Hang Clean (above knee) – 6 sets
  • Rack Jerk – 5×2
  • DB Walking Lunges w/ Single Arm Overhead – 3×10/leg (switch arms halfway)
  • YTW – 3×10
  • DB Row – 3×8

 

Friday, November 17

Strength: Overhead Squat

  • 3-3-2-2-2

WOD: 20 Minute AMRAP

  • 20 Overhead Squat (63/95)
  • 15 Bar-Facing Burpee
  • 5 Ring Muscle-Up

*Scale for ring muscle-up will be jumping muscle-ups, bar muscle-ups, or 10 Strict Pull-Up + 10 Ring Dips.

 

Saturday, November 18

WOD: TABATA

  • Row or Bike (cal.)
  • MB Sit-Up (14/20)
  • Shuttle Sprint
  • KB Sumo Deadlift High Pull (35/55)
  • Back Extension
  • Box Jumps (20/24)
  • 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