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