Sunday, October 28 – Saturday, November 3

Posted on October 28, 2018 by Anna Follman

Sunday, October 28 – Rest Day

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

Self Assessment –

  • 10 OHS w/band around knees/rig
  • 10 Wall Angels
  • 10 Inch worm pushups

Smash/Roll –

  • Pecs
  • Lats
  • Upper Traps/Upper Back
  • Forearms
  • Quads
  • Glutes
  • IT band/TFL
  • Calves (1-2 min)

Bands/Stretches –

  • Hip Grinders (30-40 sec holds)
  • Back/Lumbar Extensions 10-15 reps (view here)
  • Pigeon Pose/Stretch on a box
  • Couch stretch (30-40 Sec)

Re-assess –

  • 10 OHS w/PVC and red band around knees/rig
  • 10 Wall Angels
  • 10 Hollow Rocks

Monday, October 29

WOD: HERO WOD: 6 Rounds for Time

“Hotshots 19”

  • 30 Air Squat
  • 19 Power Clean (93/135)
  • 7 Strict Pull-Ups
  • 400M Run

*40 minute HARD time cap. Most members will just try to get as far as they can today. Power clean weight should be LIGHT!

Tuesday, October 30

Strength: 3 Rounds [for quality]

WOD: “Flight Simulator” for Time

5-10-15-20-25-20-15-10-5

  • KB Swings (35/55)

*20 double unders [40 single skips] need to be completed between each round. All reps need to be completed unbroken to move to the next round.

Strength – 6:45PM

Strength Work

  • Strict Press – 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%
  • Back Squat – 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%

Accessory Work – Supersets w/ 12 minute time cap

  • 5 sec. Descending Ring Row – 4×5
  • Alternating Hammer Curls – 4×16 [8 each arm]

Wednesday, October 31

Strength: 10 Minute MOMO

Back Squat

  • 2 Reps at 85% of 1 Rep Max

WOD: 12 Minute AMRAP

  • 7 Tall Box Jump (24/30)
  • 12 Wall Balls (10/10)

Thursday, November 1

Strength: Strict Press

  • Establish a 1 Rep Max [compare to 7/2/18]

WOD: Every 3 Minutes [x4]

  • 15 Deadlift (103/155)
  • 10 Toes to Bar
  • 5 Bar Facing Burpee

*Record slowest time of all 4 efforts.

Strength – 6:45PM

Strength Work

  • Deadlift – 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%
  • Bench Press – 3 reps at 70% | 3 reps at 80% | 3+ reps at 90%

Accessory Work – 10 Minute EMOM

Minute 1:

  • 12 Barbell Alternating Jumping Lunges

Minute 2:

  • 12 Plate Sit-Ups

Friday, November 2

Strength: Hang Squat Clean + Squat Clean

  • 5 [working] sets

WOD: WOD: For Time

  • 22 Power Snatch (73/115)
  • 22 Pistols
  • 16 Power Snatch (73/115)
  • 16 Pistols
  • 10 Power Snatch (73/115)
  • 10 Pistols

*17 minute time cap.

Saturday, November 3 – WEAR YOUR HALLOWEEN COSTUMES!

WOD: TABATA

  • DB Alternating Lunges
  • Back Extensions
  • Burpee to 6” Target
  • Alternating Slam Ball Over the Shoulder Toss
  • PVC Sit-Ups
  • Bike, calories
  • KB Deadlift (35/55)
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