Sunday, May 13 - Saturday, May 19

Sunday, May 13 - Rest Day

Happy Mother's day to all moms out there!

 

Mobility of the Week - 

Self Assessment -

  • 10 OHS w/PVC facing the wall
  • 10 wall angels
  • 10 inchworm push ups
  • 15 Cat/Camel reps 

Smash/Roll -

  • Triceps
  • Lats
  • Forearms
  • Upper back/T-Spine
  • Upper Trap
  • Adductors (inner thigh)
  • Quads/IT Band
  • Glutes
  • Hamstrings
  • Calves (2 min per area)

Bands/Stretches -

  • Hip Grinders w/band (30-40 sec holds)
  • Front Rack Shoulder Stretch w/band on rig (30-40 sec holds)
  • Couch Stretch (30-40 sec holds)
  • Pigeon Pose on a box (30-40 sec holds) 

Squat Test - Hold bottom of squat 2 x 2 min holds 

 

Monday, May 14

Strength: Strict Press

  • 3-3-3-3-3

WOD: For Total Time

3 Rounds

  • 4 Bar Muscle-Up
  • 12 Alternating Dumbell Snatch 

Rest 2 Minutes, then

3 Rounds

  •  8 Toes To Bar
  • 12 Alternating Dumbell Snatch 

*18 minute time cap. Modify bar muscle ups with 4 chest to bar pull-up + 4 ring dips today.

 

Tuesday, May 15

Strength: 10 Minute MOMO

Back Squat

  • 5 Reps at 65-70% of 1 Rep Max

WOD: 10 Minute Ladder for Total Reps

1-2, 2-4, 3-6, 4-8....

  • Power Clean (103/155)
  • Burpee Box Jump (20/24)

*Burpee box jump must be two feet in and out on the burpee + jump on the box to be considered RX today.

Strength - 6:30PM - NEW CYCLE STARTS THIS WEEK!

  • Clean - 4x4
  • Clean Pull Downs - 3x2
  • Weighted Step-Ups - 4x5
  • Banded Hamstring Curl - 4x10
  • Barbell Curl - 3x15
  • DB Bench Press - 3x8

 

Wednesday, May 16

Strength: 5 Rounds [not for time]

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck-Ups (view here)
  • 10 sec. Hollow Hold

WOD:  Every 3 Minutes for 18 Minutes

  • 30 Unbroken Double Unders
  • 15 Thrusters (33/45)

*If attempting unbroken DU's, members have no longer than 90 seconds to do so. Modify unbroken DU's with double unders or 60 single skips today.

 

Thursday, May 17

WOD: 20 Minute AMRAP + Buy Out for Total Time

"Cindy" [compare to 3/29/18]

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

then...

  • 1 Mile Run

*32 minute time cap.

Strength - 6:30PM - NEW CYCLE STARTS THIS WEEK!

  • Cosak Squats - 2x10 [view here]
  • Walking Lunges - 2x10
  • Back Squat - work to 85% for single then drop sets 3x3
  • Glute Ham Raise - 3x5-10
  • Squat Jumps - 3x10
  • Max Pull-Up - in 1 minute
  • Max Push-Ups - in 2 minutes

 

Friday, May 18

Strength: Deadlift 

  • 3-3-3-3-3

WOD: Buy-In + 4 Rounds For Total Time

Buy-In:

  • 500M Row 

Then...3 Rounds

  • 21 KB Swings (35/55) 
  • 15 Sit-ups 
  • 9 Deadlift (163/225) 

*15 minute time cap. Deadlift weight should be <80% of your 1 rep max. 

 

Saturday, May 19 - FREE Mobility Class w/ Dr. John at 1030AM!

Partner WOD: For Time

  • 80 Wall Balls (14/20) (10/10)
  • 80 Med Ball Sit-Ups (14/20)
  • 60 Wall Balls (14/20) (10/10)
  • 60 Med Ball Sit-Ups (14/20)
  • 40 Wall Balls (14/20) (10/10)
  • 40 Med Ball Sit-Ups (14/20)
  • 20 Wall Balls (14/20) (10/10)
  • 20 Med Ball Sit-Ups (14/20)

*Every 3 Minutes = 10 Alternating Burpees [5 each person]. 

Posted on May 13, 2018 .