Sunday, November 5 – Saturday, November 11

Posted on November 5, 2017 by Anna Follman
Sunday, November 5 – Saturday, November 11

Sunday, November 5 – Rest Day

 

Mobility of the Week

  • Self Assessment: 5 air squats + 5 push ups + 10 forward & 10 backwards arm circles
  • Tricep & Lat Smash w/ Barbell or Roller, 2 min. each arm
  • Forearm smash w/ Barbell or Lax Ball, 2 min. each arm
  • Banded Front Rack Position (view here)
  • Banded Elbow w/ Wrist Work (BE CAREFUL) (view here)
  • Glute/Hip Flexor/Calf Smash w/ Roller or Lax Ball, 2 min. each leg
  • Ankle Banded Traction (view here)
  • Squat Test – sit in bottom of squat, 3 min. in 30 sec. intervals
  • Re-assessment – 5 air squats + 5 push ups + 10 forward & 10 backwards arm circles

 

Monday, November 6 – FREE Mobility Class at 5:30PM w/ Dr. Chris! 

Strength: Strict Press

  • Establish a 1 Rep Max (compare to 7/24/17)

WOD: 5 Rounds for Time (compare to 4/12/17)

  • 10 Toes to Bar
  • 20 Thruster (33/45)

*18 minute time cap.

 

Tuesday, November 7

Strength: 8 Minute EMOM

Minute 1:

  • 12 Alternating Dumbbell Snatch

Minute 2:

  • 8 Ring Dips

WOD: 4 Rounds For Time

  • 16 Box Step Overs (20/24)
  • 50 ft. Handstand Walk
  • 16 Med Ball Shoulder Toss (14/20)

*Scale for handstand walks will be 5 wall climbs each round.

Strength – 7:30PM

  • High Hang Muscle Snatch – 3×5
  • Snatch Balance – 3×5
  • High Hang Snatch – 5×3
  • Snatch Grip Deadlift – 3×8
  • Wide Grip Pull-Up – 3×5-10
  • Glute Ham Raise – 5×5-10
  • Squat Jumps – 5×10

 

Wednesday, November 8

Strength: 10 Minute MOMO

Back Squat

  • 5 Reps at 70-75% of 1 Rep Max

WOD: 15 Minute EMOM

Minute 1:

  • 12/14 calorie Row or 10/12 Bike

Minute 2:

  • 15 PVC Sit-Ups

Minute 3:

  • 40 Double Unders

 

Thursday, November 9

WOD: For Time

21-15-9

  • Hang Snatch (73/115)
  • Bar-Facing Burpee

then…21-15-9

  • Power Clean (73/115)
  • Pull-Ups

*28 minute time cap.

Strength – 7:30PM

  • Tall Jerks – 5×5
  • High Hang Clean – 5×3
  • Jerk Off Racks – 5×2
  • Walking Lunge w/ Dumbbell at Side – 3×10
  • YTW – 3×10
  • Barbell Row – 5×5
  • Standing Box Jumps – 5×5

 

Friday, November 10

Strength: Deadlift

  • 5×3

WOD: 12 Minute AMRAP

  • 5 Shoulder to Overhead (73/115)
  • 10 Deadlift (73/115)
  • 15 Goblet Squats (35/55)

 

Saturday, November 11 – Veteran’s Day

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

WOD: 5 Rounds for Time

“Whitten” (compare to 4/15/17)

  • 22 KB Swings (35/55)
  • 22 Box Jump (20/24)
  • 400M Run
  • 22 Burpees
  • 22 Wall ball (14/20) (9/10)

*45 minute HARD time cap. Dress warm as the goal is to run outside! If you need to modify by row/bike, you can.

  • 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