Sunday, September 23 – Saturday, September 29

Posted on September 23, 2018 by Anna Follman

Sunday, September 23 – Rest Day

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

Self-assessment:

  • 10 OHS w/red band around knees and rig
  • 10 inch worm push ups
  • 10 wall angels
  • 10 walking lunges

Smash w/ Roller/Lax Ball:

  • Glutes
  • Hamstrings
  • Adductors (inner thigh)
  • Calves
  • Quads
  • Pecs
  • Upper Back/T-spine
  • Upper Trap
  • Lats
  • Forearms

Stretch/Bands:

  • Hip Grinders w/band (30-40 sec), Cat/Cow 2x 15 reps (view here)
  • Banded Good Mornings 2×10
  • Couch Stretch 30 sec/side

Monday, September 24

Strength: Front Squat

  • Establish a 1 Rep Max [compre to 7/9/18]

WOD: Death By

  • Thrusters (63/95)

*Once you can no longer complete required reps, perform 3 thrusters every minutes until everyone in class is done.

Tuesday, September 25

WOD: For Time

  • 800M Row or 1600M Bike
  • 800M Run
  • 20 Burpee Box Overs (20/24)
  • 600M Row or 1200M Bike
  • 600M Run
  • 20 Burpee Box Overs (20/24)
  • 400M Row or 800M Bike
  • 400M Run
  • 20 Burpee Box Overs (20/24)
  • 200M Row or 400M Bike
  • 200M Run
  • 20 Burpee Box Overs (20/24)

*40 minute time cap.

Strength – 6:45PM

  • High Hang Muscle Snatch – 3X5
  • Snatch Balance – 3X5
  • Snatch – 5x(1.1)
  • OHS Squat Paused – 3×2
  • Ring Push-Up – 6×6
  • Supinated Wide Grip Strict Chin Up – 6×6

Wednesday, September 26

Strength: Push Jerk

  • 2-2-2-2-2

WOD: 12 Minute AMRAP

  • 30 Double Unders
  • 15 KB Swings (35/55)
  • 1 Snatch (103/155)

*Increase the snatch number by 1 rep every round. Example: round 2 is 30/15/2, round 3 is 30/15/3 and so on.

Thursday, September 27

Strength: Bench Press

  • 5-5-5

WOD: For Time [x2]

  • 1000M Row
  • Max Unbroken Pull-Ups

*Rest until fully recovered between the two efforts. There will be 3 scores today; both times and max total pull-ups. The goal is to get a minimum of 10 pull-ups on each effort.

Strength – 6:45PM

  • Press in Split – 3×5
  • Push Press – 3 waves of 3-2-1
  • Tempo Front Squats – 3×2
  • Feet Elevated Ring Row – 4×6
  • Depth Drop + Squat Jump – 4×5
  • Kneeling Bottoms Up KB Press – 4×8/arm

Friday, September 28

Hero WOD: 30 Rounds for Time

“Holleyman” [compare to 4/27/18]

  • 5 Wall Balls (14/20) (9/10)
  • 3 Handstand Push-Ups
  • 1 Power Clean (153/225)

*35 minute HARD time cap. Scale for HSPU will be Pike Push-Ups (view here) or Push-Ups today.

Saturday, September 29 – Closed at both locations.

We are CLOSED today due to hosting the 5K! Join us for the 1st annual “Work Hard. Be Nice. Run 4 Fun. 5K” and “Kids Silly Hilly 1/2 Mile” at Lakefront Park! To register: CLICK HERE — We will head to Charlie’s on Prior afterwards for brunch & drinks for those who want to come!

  • 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