Sunday, April 15 - Saturday, April 21

UNADJUSTEDNONRAW_thumb_3d4d.jpg

Sunday, April 15 - Rest Day

NEW CLASS SCHEDULE STARTS THIS WEEK! Bootcamp classes added on Monday/Wednesday at 630PM and Strength moved to Tuesday/Thursday at 630PM. To view the full schedule CLICK HERE

 

Mobility of the Week

Self Assessment -

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

Smash w/roller, lax ball, barbell -

  • Upper Back/Shoulders
  • Lats
  • Pecs
  • Triceps
  • Calves/Achilles
  • Hamstrings
  • Glutes
  • IT band
  • Quads

Band stretches -

  • Banded side steps 2x10
  • Shoulder Flexion 2x30 second holds/arm
  • Good mornings w/band 2x15 

 

 

Monday, April 16 - Bootcamp now offered at 6:30PM on Mondays!

Strength: Back Squat

  • Establish a 1 Rep max [compare to 1/8/18]

WOD: 12 Minute AMRAP

  • 15 Wall Ball (14/20) (10/10)
  • 50 Double Unders

*Scale double unders with 2:1 single skips today.

 

Tuesday, April 17

Strength: 3 Rounds [not for time]

  • 5 Single Arm KB Strict Press (each arm)
  • 15 Clapping Push-Up
  • 2x15 sec. Front Support Ring L-Hold [view here]

WOD: Max Efforts

For Time

  • 40 Burpee Pull-Up

For Time

  • 2,000 Row

*Modify burpee pull-up with burpee jumping pull-up today.

Strength - Now on Tuesdays at 6:30PM

  • Push Press - 3-3-3
  • Bench Press - 8-6-6-6-4-4 @ 65%-70-74-78-82-84
  • Barbell Curl - 3x18 (6 wide - 6 normal - 6 narrow)
  • Skull Crusher - 3x10
  • Banded Pullover Extension - 3x15
  • Bulgarian Split Squat - 3x8 each
  • Glute Ham Raise - 3x8-10

 

Wednesday, April 18 - Bootcamp now offered at 6:30PM on Wednesdays!

Strength: Hang Snatch

2-2-2-2-2

WOD: 15 Minute EMOM

Minute 1:

  • 2 Legless Rope Climbs

Minute 2: 

  • 3 Power Snatch (103/155)

Minute 3:

  • 12 Plate Sit-Ups (25/25)

*Modify legless rope climbs with regular rope climbs or 15 strict ring rows.

 

Thursday, April 19

Skill Work: Ring Muscle-Ups

WOD: 18 Minute AMRAP

  • 200M Run
  • 12 Thruster (63/95)
  • 1 Ring Muscle Up

*Add 1 ring muscle up each round. Modify ring muscle ups with strict pull-ups.

Strength - Now on Thursdays at 6:30PM

  • Power Clean - 3-3-3
  • Deadlift - 6-6-6-5-4-4 @ 70-74-78-82-85-87
  • Hammer Curls - 3x8 each
  • DB Bench Pullovers - 3x8 each
  • Banded Tricep Press Downs - 3x15
  • Barbell Hip Thrust - 3x8
  • Banded Good Morning - 3x15
  • Vertical Jump - 3x3

 

Friday, April 20

Strength: Push Jerk

  • 4-4-4-4-4

WOD: Every 3:00 Minutes [x4]

  • 12 Deadlift (93/135)
  • 9 Bar-Facing Burpee
  • 6 Push Jerk (93/135)

 

Saturday, April 21 - FREE Mobility at 10:30AM with Dr. John!

Partner WOD: AMRAP's [x2]

5 Minute AMRAP

  • Max Effort Row [calories]

5 Minute AMRAP

  • 12 Partner Alternating Slam Ball Squat Clean Over the Shoulder Toss
  • 12 Partner Slam Ball Sit-Up

5 Minute AMRAP

  • 25-ft [down] 25-ft [back] Overhead Plate Walking Lunge (25/45)
  • Plank Hold
Posted on April 15, 2018 .