Sunday, April 29 - Saturday, May 5

UNADJUSTEDNONRAW_thumb_3d48.jpg

Sunday, April 29 - Rest Day

 

Mobility of the Week

Self Assessment -

  • 10 OHS facing the wall w/PVC
  • 10 push-ups
  • 10 hollow rocks 

Smash w/ foam roller, lax ball, barbell-

  • Pecs
  • Lats
  • Triceps
  • Glutes
  • Hamstrings
  • IT Band
  • Calves 

Bands/Stretches -

  • Wall Angels 3x10
  • Banded Hip Grinders w/band 30 seconds per leg
  • Hamstring Straight Leg Raise w/band - 15 per leg
  • Banded side steps w/band 2x10 (Click Here)

Squat Test -

  • 3 min hold (break as needed) 

 

Monday, April 30

Strength: Weighted Pull-Up or Strict Pull-Up

  • 3x5

WOD: 20 Minute AMRAP

Nicole [compare to 4/30/2017]

  • 400M Run
  • Max Pull-Up

*Record all sets of max pull-ups.

 

Tuesday, May 1

Warm-Up: Movement Prep

WOD: 2 Rounds for Time

  • 100 Double Unders
  • 50 Wall Balls (10/10)
  • 25 Deadlift (103/155)

*20 minute time cap. Scale for double unders today will be 3:1 [300 single skips each round]. 

Mobility: Coach Led [10 minutes]

  • Lax Ball/Foam Roller Lat Smash, 1 min/side
  • Lax Ball/Foam Roller IT Band Smash, 1 min/side
  • Lax Ball/Foam Roller Calf Smash, 1 min/side
  • Couch Stretch, 1 min/side
  • Hamstring Straight Leg Raise w/band - 15 per leg

Strength - 6:30PM

  • Bench Press - 5-4-3-2-2-2 @ %78-82-85-88-90-92
  • Barbell Curl - 3x21 (7 wide - 7 normal - 7 narrow)
  • Skull Crusher - 3x10
  • Bulgarian Split Squat - 3x8 each
  • Glute Ham Raise - 3x8-10

 

Wednesday, May 2

Strength: 10 Minute MOMO

Push Press

  • 3 Reps at 75-80% of 1 Rep Max

WOD: For Time

  • 21 Power Snatch (73/115)
  • 12 Burpees
  • 21 Thrusters (73/115)
  • 12 Burpees
  • 21 Push Press (73/115)
  • 12 Burpees

*18 minute time cap. Weight should be moderately LIGHT today to perform this as FAST as possible!

 

Thursday, May 3

Strength: Back Squat

  • 10-10-10

WOD: 3 Rounds for Time

"Nasty Girls" [compare to 10/20/17]

  • 50 Air Squats
  • 7 Ring Muscle-Ups
  • 10 Hang Power Clean (93/135)

*25 minute time cap. Scale for muscle-ups will be bar muscle-up, jumping muscle-up, or 7 strict pull-up/7 ring dips.

Strength - 6:30PM

  • Deadlift - 4-3-2-2-2-2 @ 80-84-87-90-92-94
  • Hammer Curls - 3x10 each
  • Close Grip Push-Ups - 3x10 each
  • Banded Tricep Pressdowns - 3x15
  • Barbell Hip Thrust - 3x8
  • Banded Good Morning - 3x15

 

Friday, May 4

Strength: 3 Rounds [not for time]

  • 5 Turkish Get-Up [each arm]
  • 10 Strict Ring Rows [make these challenging] 

WOD: 14 Minute EMOM

Minute 1:

  • 20 KB Swings (35/55)

Minute 2: 

  • 15 Box Jump (20/24)

 

Saturday, May 5 - FREE Mobility Class at 10:30AM with Dr. John!

Partner WOD: 28 Minute AMRAP for Max Reps [Push-Ups & Sit-Ups]

Partner A

  • 400M Run

Partner B

  • Max Sit-Ups or Push-Ups

*Partner A will run/walk 400M while Partner B completes as many sit-ups and/or push-ups as possible. When Partner A returns, Partner B run/walk 400M while Partner A completes as many sit-ups and/or push-ups as possible. There will be two scores today; max sit-ups & push-ups.

Posted on April 29, 2018 .