Sunday, October 8 - Saturday, October 14

Sunday, October 8 - Rest Day

 

New! Mobility of the Week - To be performed on your own, before or after class or at open gym

Area of Focus: Shoulders, Glutes, & Hamstrings

  • Glute & Hamstring Smash w/ Foam Roller or Lacrosse Ball (5 minutes)
  • Glute Banded Side Steps - 2x10
  • T-Spine & Upper Back Smash (5 minutes)
  • Sleeper Stretch (view here)
  • Front Rack Resistance Band Work (5 minutes)
  • Shoulder Resistance Band Circles (clockwise/counterclockwise) - 10/side
  • Wall Angels - 2x10 (view here)

 

Monday, October 9 

Strength: Back Squat

  • Establish a 1 Rep Max

WOD: Buy-In + 15-12-9 for Time

Buy-In

  • 500M Row

then...15-12-9-6-3

  • Handstand Push-Up
  • Tall Box Jumps (24/30)

*20 minute time cap. Scale for handstand push-ups today will be dumbbell/KB push-ups. 

Strength - 6:30PM

  • Snatch - 3X1 @ 80
  • Back Squat - 8-6-4-4@65-75-85-90
  • Front Squat - 4-3-2-1@70-80-85-90
  • GHD Sit-Up + Push-Up - 3x10 (superset)

 

Tuesday, October 10

Warm-Up: Rowling

  • 5 Frames

*3 PVC thrusters per penalty point

WOD: For Time

  • 100 Burpees

*Every minute, on the minute 3 thrusters (63/95).
**28 minute time cap. 

 

Wednesday, October 11

Strength: 3 Rounds (not for time)

  • 10 Toes to Ring or Toes to KB
  • 10 Ring Rows

WOD:  For time

  • 200M Run
  • Rest 1 minute
  • 400M Run
  • Rest 2 minutes
  • 800M Run
  • Rest 3 minutes
  • 1,200M Run

*25 minute time cap. These are meant to be all out efforts! 

Strength - 6:30PM

  • Clean & Jerk - 3X1 @ 80
  • Back Squat - 6-6-6-6@65-75-80-80
  • Front Squat - 4-4-4-4@60-65-70-70
  • GHD Hip Extensions + Strict Pull-Up - 3X10

 

Thursday, October 12

Warm-Up: Movement Prep

WOD: 5 Rounds for Time

"DT" (compare to 3/30/17)

  • 12 Deadlift (103/155)
  • 9 Hang Power Clean (103/155)
  • 6 Push Jerk (103/155)

*18 minute time cap.

Mobility: 2x (not for time)

  • 10 Resistance Band Leg Raises (each leg)
  • 1 min. Barbell Trap Smash, each side
  • 1 min. Thread the Needle Stretch, each arm (view here)

 

Friday, October 13

Strength: Hang Snatch

  • 5x2

WOD: 10 Minute EMOM

Minute 1:

  • 12 Overhead Squat (63/95)

Minute 2:

  • 8 Chest to Bar Pull-Up

 

Saturday, October 14

WOD: Chipper for Time 

  • 800M Row 
  • 50 PVC Sit-Ups
  • 50 Goblet Squat (35/55)
  • 50 KB Swings (35/55)
  • 50 Back Extensions 
  • 50 Double Unders
  • 800M Run

*30 minute time cap.

Posted on October 8, 2017 .