Sunday, October 21 – Saturday, October 27

Posted on October 21, 2018 by Anna Follman

Sunday, October 21 – Rest Day

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

Self Assessment –

  • 10 OHS w/PVC facing the wall
  • 10 wall angels
  • 10 hollow rocks
  • 10 inchworm push ups

Smash –

  • Pecs
  • Triceps
  • Lats
  • Upper back/T-Spine
  • Forearms
  • Adductors (inner thigh)
  • Quads/IT Band
  • Glutes
  • Hamstrings
  • Calves (2 min per area)

Banded Stretches –

  • Hip Grinders w/band (30-40 sec holds)
  • Front Rack Shoulder Stretch w/band (30-40 sec holds)
  • Couch Stretch (30-40 sec holds)
  • Pigeon Pose on a box (30-40 sec holds)
  • 90/90 Hip Stretch (30-40 sec holds each side)

Squat Test – Hold bottom of goblet squat w/kettlebell 3 x 1 min holds

Monday, October 22

Strength: Push Jerk

  • Establish a 1 Rep Max [compare to 6/26/18]

WOD: “Emma”

Buy-In:

  • 15 Bar-Facing Burpees

3 Rounds:

  • 11 Push Jerk (93/135)
  • 33 Sit-Ups

Buy-Out:

  • 15 Bar-Facing Burpees

*17 minute time cap.

Tuesday, October 23

Strength: Deadlift

  • 2-2-2-2-2

WOD: 4 Rounds For Time

  • 6 Deadlift (123/185)
  • 4 Power Clean (123/185)
  • 2 Thruster (123/185)

*10 minute time cap.

Strength – 6:45PM

Strength Work

  • Shoulder Press – 5 Reps @ 65% of 1 Rep Max | 5 Reps @ 75% of 1 Rep Max | 5+ Reps @ 85% of 1 Rep Max
  • Back Squat – 5 Reps @ 65% of 1 Rep Max | 5 Reps @ 75% of 1 Rep Max | 5+ Reps @ 85% of 1 Rep Max

Accessory Work – 10 Minute EMOM

Minute 1

  • 6-8 Strict Pull-Ups

Minute 2

  • 10-12 Plyo Push-Ups

Wednesday, October 24

Strength: 3 Rounds [for quality]

  • 5 Around the Worlds
  • 15 Second Hanging L-Sit
  • 30 Second Side Plank (Each Side)

WOD: Every 4 Minutes (x4)

  • 12/15 Calorie Row or Bike
  • 15 KB Sumo DL High Pull (35/55)
  • 15 Box Jump Overs (20/24)

*Record slowest time of four efforts today.

Thursday, October 25

Strength: 10 Minute MOMO

Front Squat

  • 5 Reps at 70% of 1 Rep Max

WOD: 3 Rounds + Buy-Out for Total Time

  • 20 Wall Balls (14/20) (10’/10’)
  • 7 Bar Muscle-Ups

Buy-Out:

  • 200 Double Unders

*20 minute time cap. Modify BMU with 14 chest to bar pull-ups today.

Strength – 6:45PM

Strength Work

  • Deadlift – 5 Reps @ 65% of 1 Rep Max | 5 Reps @ 75% of 1 Rep Max | 5+ Reps @ 85% of 1 Rep Max
  • Bench Press – 5 Reps @ 65% of 1 Rep Max | 5 Reps @ 75% of 1 Rep Max | 5+ Reps @ 85% of 1 Rep Max

Accessory Work

TABATA

  • Single-Leg Box Squats [to parallel]
    • Switch legs with each 20 second interval.

3 Rounds for Time [5 minute cap]

  • 12 Hanging DB Knee Tuck
  • 12 Hollow Rocks

Friday, October 26

Skill Work: Handstands & Handstand Walking

WOD: For Time

Buy-In

  • 1,000M Row

then…

  • 21 Hang Snatch (63/95)
  • 50 ft. Handstand Walk
  • 15 Hang Snatch (63/95)
  • 50 ft. Handstand Walk
  • 9 Hang Snatch (63/95)
  • 50 ft. Handstand Walk

*18 minute time cap. Modify handstand walk with 5 wall climbs or 5 inch worm push-ups each round.

Saturday, October 27

Partner WOD: 2 Rounds For Time

  • 80 KB Swings (35/50)
  • 80 Slam Ball
  • 80 KB Goblet Squat (35/50)
  • 80 Alternating DB Hang Clean

*Every time you “switch” with your partner, BOTH members need to complete 3 burpees.

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