Sunday, September 2 – Saturday, September 8

Posted on September 3, 2018 by Anna Follman

Sunday, September 2 – Rest Day

 

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

Self-assessment

  • 10 OHS facing the wall
  • 10 push ups
  • 10 L/R banded side steps

Smash w/ Roller or Lax Ball

  • Pecs
  • Lats
  • Forearms
  • TFL and IT Band
  • Glutes
  • Adductors (inner thigh)
  • Quads
  • Calves (2-3 min each)

Stretch/Bands

  • Couch Stretch (30-40 sec)
  • Cat/Camel 15 reps
  • Childs Pose (30-40 sec)
  • Hamstring Straight Leg Raise 12 reps/leg
  • 90/90 Hip Stretch (30-40 sec)

Squat Test – Hold the bottom of a squat 3 minutes total (do NOT push through pain)

 

 

Monday, September 3 – Labor Day

We are CLOSED at both locations today! Have a great Labor Day everyone!

 

Tuesday, September 4

Strength: Deadlift

  • 5-5-4-3-3

WOD: For Time

100 Double Unders
15 Power Cleans (123/185)
100 Double Unders
12 Power Cleans (123/185)
100 Double Unders
9 Power Cleans  (123/185)

*18 minute time cap. Modify double unders with 2:1 single skips today.

Strength – 6:45PM

  • High Hang Muscle Snatch – 3×5
  • Snatch Balance – 3×5
  • Low Hang Snatch – 5x(1.1)
  • OHS paused – 3×2
  • DB Push-Up – 6×6
  • Supinated Grip Strict Chin Up – 6×6

 

Wednesday, September 5

Strength: 8 Minute EMOM

Minute 1:

  • 2×15 sec. L-Sit

Minute 2:

  • 30 sec. Handstand “Chicken Pecks” [alternating shoulder taps] or 30 sec. High Plank Shoulder Tap

WOD: For Time

  • 800M Row
  • 100 Air Squats
  • 75 Hand-Release Push Ups
  • 50 Toes to Bar
  • 800m Run or 2000M Bike

*25 minute time cap.

 

Thursday, September 6

Strength: Strict Press

  • 3-3-3-3-3

WOD: 60 seconds, 30 seconds off for 15 Minutes for Max Reps

Round 1:

  • 12 Box Jumps (20/24)
  • Max Burpee Box Over (20/24)

*rest 30 seconds.

Round 2:

  • 12 KB Swings (35/55)
  • Max Strict Pull-Ups

*Score today will be total burpee box overs & total strict pull-ups.

Strength – 6:45PM

  • Press in Split – 3×5
  • Push Press – 3 waves of 4-3-2
  • Tempo Front Squat – 3×2
  • Inverted Barbell Row – 3×6
  • Depth Drop Plus Squat Jump – 3×5
  • Shoulder Horn – 3×8

 

Friday, September 7

Strength: 10 Minute MOMO

Back Squat

  • 5 Reps at 70% of 1 Rep Max

WOD: 3 Rounds for Time

  • 35 Wall Balls (14/20) (10/10)
  • 15 Power Snatch (73/115)

*14 minute time cap.

 

Saturday, September 8

WOD: For Time

  • 2,000M Row
  • 2 Mile Run
  • 200 Double Unders

*45 minute time cap.

*Join us tonight from 8:00PM – 9:30PM at lululemon at Galleria Edina for a CFEP + CFPL Private Shop Night! All members, friends & family are welcome! 

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