Sunday, November 4 – Saturday, November 10

Posted on November 4, 2018 by Anna Follman

Sunday, November 4 – Rest Day

Mobility of the Week – To be performed on your own.

Self Assessment –

  • 10 overhead squats w/red band on rig and around knees
  • 10 inchworm push ups
  • 10 hollow rocks
  • 10 single leg RDL (view here)

Smash –

  • Upper Traps (view here)
  • Upper Back/T-Spine
  • Lats
  • Forearms
  • Pecs
  • Quads/Adductors (inner thigh)
  • Hamstrings
  • Glutes
  • Bands/Stretches –

Banded Work –

  • Banded Good Mornings x 15
  • 1x through Crossover Symmetry (novice – medium)
  • Banded Front Rack Stretch (view here)

Squat test – hold bottom of squat for 3 STRAIGHT holding a kettle bell  (Do NOT push through pain/discomfort)

Monday, November 5

Warm-Up: Movement Prep

WOD: 21 Minute EMOM

Minute 1:

  • 4 Ring Muscle-Up

Minute 2:

  • 10 Hang Power Clean (73/115)

Minute 3:

  • 40 Double-Unders

*Modify ring muscle ups with 4 jumping ring muscle-ups or 8 ring rows + 8 ring dips [challenging]. Modify double unders with 80 single skips.

Tuesday, November 6

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: For Time

  • 500M Row
  • 50 Wall Ball (14/20) (10’/10’)
  • 50 Box Step Ups (20”/24”)
  • 50 Wall Ball (14/20) (10’/10’)
  • 1000M Bike

*22 minute time cap.

Strength – 6:45PM

Strength Work

  • Strict Press – 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%
  • Back Squat – 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%

Accessory Work – 10 Minute EMOM

Minute 1:

  • 4×5 second Descending Strict Pull-Ups

Minute 2:

  • 5×5 second Descending Push-Ups

Wednesday, November 7

Strength: Push Press

  • 4-4-4-4-4

Partner WOD #1: 12 Minute AMRAP

  • 6 Clean & Jerks (93/135)
  • 6 Bar-Facing Burpees

Partner WOD #2: 12 Minute AMRAP

  • 12 DB Snatch (35/50)
  • 6 DB-Facing Burpees

*Parter 1 completes an entire round before tagging partner 2 who then completes a an entire round. Switching back and forth for 12 minutes. Each individual round counts as one.

Thursday, November 8

Strength: 4 Rounds [for quality]

  • 30 sec. Handstand Balance [view here]
  • 30 sec. Hollow Hold

WOD: 21-15-9 for Time

  • Deadlift (163/225)
  • Box Jump (20”/24”)

*15 minute time cap. Deadlift weight should be moderate-to-light.

Strength – 6:45PM

Strength Work

  • Deadlift – 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%
  • Bench Press – 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%

Accessory Work – 8 Minute Ladder

2/10, 4/10, 6/10, 8/10, 10/10, 12/10…..

  • Hanging DB Knee Tucks
  • Single Leg Plate Jumps or Box Jumps

Friday, November 9

WOD: Every 8 Minutes for 24 Minutes [X3]

  • 500M Row
  • 20 Thrusters (63/95)
  • 15 Pull-Ups

*Record slowest time out of all four efforts.

Post-WOD Mobility: 8-10 Minutes

  • Hip Grinders, 1 minute each side
  • Prone Lying Cross-Over Shoulder Stretch, 1 minute each side
  • Back/Lumbar Extensions 10-15 reps (view here)
  • Pigeon Pose Stretch [on a box]
  • Couch stretch, 1 minute each side

Saturday, November 10

Partner WOD: 40 Minute MOMO

  • Burpee Box Overs (20/24)
  • Plate Sit-Ups (25/25)
  • Slam Balls
  • KB Swings (35/55)

*Partner 1 works for 1 minute, Partner 2 works for the 2nd minute, then rotate to next movement. One partner is always working but each individual works for one minute, rests for one minute.

  • 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