Sunday, September 16 – Saturday, September 22

Posted on September 15, 2018 by Anna Follman

Sunday, September 16 – 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 –

  • Lats
  • Upper Traps/Upper Back
  • Forearms, Triceps
  • Quads
  • Adductors
  • 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)

Monday, September 17

Warm-Up: Rowling

  • 5 Frames

*3 air squats per penalty point.

WOD: For Total Time

  • 800M Run

2 Minute Rest

1 Round:

  • 30 Hang Snatch (63/95)
  • 30 Overhead Squat (63/95)

2 Minute Rest

  • 400M Run

2 Minute Rest

  • 15 Hang Snatch (63/95)
  • 15 Overhead Squat (63/95)

*25 minute time cap. Include rest breaks in the total time today.

Tuesday, September 18

Strength: 3 Rounds [for quality]

Partner WOD: 21 Minute AMRAP

  • 20 Slam Ball Step-Ups
  • 8 [Wo] Man Makers
  • 20 Plate Sit-Ups (25/25)
  • 8 Bike calories, each

Strength – 6:45PM

  • High Hang Muscle Snatch – 3X5
  • Snatch Balance – 3X5
  • Snatch – 4x(1.1.1)
  • OHS Squat Paused – 3×2
  • Ring Push-Up – 10×4
  • Supinated Grip Strict Chin Up – 10×4

Wednesday, September 19

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: 3 Rounds For Time

  • 5 Ring Muscle-Ups
  • 25 Wall Ball (14/20) (10’/10’)
  • 50 Double Unders

*20 minute time cap. Modify muscle-ups with jumping ring muscle-ups or 5 sets of 2 ring rows + 2 ring dips.

Thursday, September 20

Strength: Power Clean

  • Establish a 1 Rep Max

WOD: 3 Minute AMRAP [x3]

  • 12/15 cal. Row or 15/20 cal. Bike
  • Max Burpees to Rig

*Rest exactly 3 minutes between each effort. Record total burpees from all 3 attempts.

Strength – 6:45PM

  • Press in Split – 3×5
  • Push Press – 3 waves of 3-2-1
  • Tempo Front Squat – 3×2
  • Ring Row – 3×6
  • Depth Drop + Squat Jump – 3×5
  • Shoulder Horn – 3×8

Friday, September 21

Strength: Deadlift

  • 4-4-4-4

WOD: Every 6 Minutes (x3)

  • 400M Run
  • 12 Deadlift (103/155)
  • 9 Hang Power Clean (103/155)
  • 6 Push Jerk (103/155)

*For example, if you complete this rep scheme in 4:30 you get 1:30 rest until the next attempt. Record all three attempts today.

Saturday, September 22

WOD: For Time: “Filthy Fifty” [compare to 9/23/17]

  • 50 Box Jumps (20/24)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (33/45)
  • 50 Back Extensions
  • 50 Wall Balls (14/20)
  • 50 Burpees
  • 50 Double Unders

*40 minute time cap.

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