Sunday, September 30 – Saturday, October 6

Posted on September 30, 2018 by Anna Follman

Sunday, September 30 – Rest Day

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

Self-assessment:

  • 10 OHS w/red band around knees/rig
  • 10 inch worm push ups
  • 10 hollow rocks
  • Wall Angels 2×10

Smash w/ Roller or 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/Camel 15 reps
  • Banded Good Mornings 2×10
  • Couch Stretch 30 sec/side

Squat Test – Hold the bottom of a squat for 2 min

Monday, October 1

Strength: 10 Minute MOMO

Back Squat

  • 3 Reps at 80% of 1 Rep Max

WOD: For Total Time

  • 50 Alternating DB Snatch

Rest precisely 2 minutes, then…

  • 50 Burpees

Rest precisely 2 minutes, then…

  • 50 Box Jumps (20/24)

*18 minute time cap.

Tuesday, October 2

Strength: Strict Press

  • 2-2-2-2-2

WOD: TABATA

  • Shoulder to Overhead (63/95)
  • Slam Ball Over the Alternating Shoulder Toss
  • Hang Power Clean (63/95)
  • Row (calories)

*Record total reps for each movement.

Strength – 6:45PM

  • High Hang Muscle Snatch – 3X5
  • Snatch Balance – 3X5
  • Snatch – 5x(1.1)
  • OHS Squat Paused – 3×2
  • Ring Push-Up – 7×6
  • Supinated Wide Grip Chin Up – 7×6

Wednesday, October 3

Strength: 4 Rounds [for quality]

  • 10 V-Ups
  • 10 sec. Hollow Hold
  • 30 sec. Plank Hold
  • 10 Arch Rocks
  • 10 Hanging Tuck-Ups

WOD: For Time

  • 10 Power Snatch (73/115)
  • 5 Bar Muscle-Up
  • 8 Power Snatch (73/115)
  • 4 Bar Muscle-Up
  • 6 Power Snatch (73/115)
  • 3 Bar Muscle-Up
  • 4 Power Snatch (73/115)
  • 2 Bar Muscle-Up
  • 2 Power Snatch (73/115)
  • 1 Bar Muscle-Up

*15 minute time cap. Scale for BMU is 2:1 Chest to Bar Pull-Ups.

Thursday, October 4

WOD: For Time

“Jerry” [compare to 3/28/16]

  • Run 1 Mile
  • Row 2K
  • Run 1 Mile

*33 minute time cap. If needed modify running with a 3,200M Bike each time.

Strength – 6:45PM

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

Friday, October 5

Strength: Deadlift

  • 3-3-3-3-3

WOD: Buy-In + 21-80-15-60-9-40 + Buy-Out for Total Time

Buy-In

  • 3 Rope Climbs

then….

  • 21 Deadlift (153/225)
  • 80 Double Unders
  • 15 Deadlift (153/225)
  • 60 Double Unders
  • 9 Deadlift (153/225)
  • 40 Double Unders

Buy-Out

  • 3 Rope Climbs

*20 minute time cap. Scale double unders with 160-120-80 single skips. Scale rope climbs with descend + ascent.

Saturday, October 6

HERO WOD: 35 Minute AMRAP

“Lesley”

  • 24 Alternating Jump Lunges
  • 24 Hollow Rocks
  • 24 Air Squats
  • 24 Sit-Ups
  • 24 Burpees
  • 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