Sunday, April 22 - Saturday, April 28

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Sunday, April 22 - Rest Day

 

Mobility of the Week

Self Assessment -

  • 10 air squats w/red band on rig
  • 10 push ups
  • 10 hollow rocks 

Smash w/roller, lax ball, barbell -

  • Traps
  • Upper Back/T-Spine
  • Lats
  • Forearms
  • Pecs
  • Quads/Adductors (inner thigh)
  • Hamstrings
  • Glutes 

Band stretches/Stretches -

  • Hip Grinders (40 sec holds)
  • Banded Good Mornings x 15
  • Crossover Symmetry (novice - medium)
  • Banded Front Rack Stretch (view here)

Squat test -

  • hold bottom of squat for 3 STRAIGHT holding kettle bell  (Do NOT push through pain/discomfort) 

 

 

Monday, April 23

Strength: Front Squat

  • Establish a 1 Rep Max [compare to 1/29/2018]

WOD: 5 Rounds For Time (compare to 7/25/17)

"Nancy"

  • 400M Run
  • 15 Overhead Squats (63/95)

*25 minute time cap. Bring wrist wraps if you have them! Weight should be LIGHT today!

 

Tuesday, April 24

Strength: Deadlift 

  • 4-4-4-4-4

WOD: 21-18-15-12-9-6-3 for Time

  • Triple Unders
  • Alternating KB Ground to Overhead (35/55)

*15 minute time cap. Modify triple unders with 42-36-30-24-18-12-6 double unders or 84-72-60-48-36-24-12 single skips.

Strength - 6:30PM

  • Bench Press - 6-6-6-4-4-2 @ %70-74-78-82-84-86
  • Barbell Curl - 3x21 (7 wide - 7 normal - 7 narrow)
  • Skull Crusher - 3x10
  • Bulgarian Split Squat - 3x8 each
  • Glute Ham Raise - 3x8-10

 

Wednesday, April 25

Strength: 3 Rounds [not for time]

  • 10 Partner PVC "Toes to Bar" on the Ground [video to be posted]
  • 10 Strict Toes to Bar on Rig

WOD: Buy-In + 21-15-9 for Time

Buy-In

  • 500M Row

then 21-15-9...

  • Chest to Bar Pull-Up
  • Box Jump (20/24)

*18 minute time cap. Box jumps must be performed to be considered RX today.

 

Thursday, April 26

Strength: Strict Press

  • 4-4-4-4-4

WOD:  Every 3:00 Minutes [x4]

  • 10 Front Rack Lunges (93/135)
  • 5 Bar-Facing Burpee
  • 20 KB Swings (35/55)

*Record the slowest time of all four efforts today.

Strength - 6:30PM

  • Deadlift - 6-6-5-4-4-3 @ 72-76-80-83-86-88
  • Hammer Curls - 3x10 each
  • Close Grip Push-Ups - 3x8 each
  • Banded Tricep Pressdowns - 3x15
  • Barbell Hip Thrust - 3x8
  • Banded Good Morning - 3x15

 

Friday, April 27

Hero WOD: 30 Rounds for Time

"Holleyman" [compare to 6/29/17]

  • 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, April 28 - FREE Mobility Class with Dr. John at 10:30AM!

This is scheduled to be Coach Justin's last day on the coaching schedule. Please feel free to come take his class & hangout afterwards!

WOD: 32 Minute MOMO

  • Row, max calories
  • Max Burpees
  • 100M MB Carry (14/20)
  • Max KB Sumo Deadlift High Pull (35/55)
Posted on April 22, 2018 .