Sunday, May 20 - Saturday, May 26

Sunday, May 20 - Rest Day

 

Mobility of the Week

Self Assessment -

  • 10 OHS w/band around knees/rig
  • 10 Wall Angels
  • 10 Inch worm pushups 

Smash/Roll -

  • Pecs
  • Lats
  • Upper Traps/Upper Back
  • Forearms
  • Quads
  • Glutes
  • IT band/TFL
  • Calves (1-2 min)

Bands/Stretches -

  • Hip Grinders (30-40 sec holds)
  • Back/Lumbar Extensions 10-15 reps (view here)
  • Pigeon Pose/Stretch on a box
  • Couch stretch (30-40 Sec) 

Re-assess -  

  • 10 OHS w/PVC and red band around knees/rig
  • 10 Wall Angels
  • 10 Hollow Rocks 

 

Monday, May 21

Strength: 10 Minute MOMO

Push Press

  • 2 Reps at 80-85% of 1 Rep Max

WOD:  10 Minute AMRAP

  • 6 Handstand Push-Ups 
  • 12 Plate Sit-Ups (15/25)
  • 18 Box Step-Ups (20/24)

then...buy-out...

  • 20/25 cal. Row

*Scale handstand push-ups with pike push-ups today. There will be two scores today; total rounds + reps and row time.

 

Tuesday, May 22

Strength: Clean

  • Establish a 1 Rep Max [compare to 1/16/18]

WOD: 3 Rounds for Time

  • 25 Hang Clean (63/95)
  • 800M Run

*22 minute time cap. Weight should be LIGHT!!

Strength - 6:30PM

  • Cosak Squats - 2x10 (each leg)
  • Walking Lunges - 2x10 (each leg)
  • Back Squat - work to 87% for single then drop sets 3x3
  • Glute Ham Raise - 3x5-10
  • Squat Jumps - 3X10
  • Pull-Ups - 4 x 1/3 of max number from week 1
  • Push-Ups - 4 x 1/3 of max number from week 1

 

Wednesday, May 23

WOD: For Time

Buy-In: 

  • 5 Rope Climbs

Then, 5 Rounds 

  • 13 Burpees
  • 23 Wall Ball Shots (14/20) (10/10)

Buy-Out: 

  • 5 Rope Climbs 

*30 minute time cap. Scale rope climbs with 5 rope ascents + descents.

Mobility: 10 Minutes 

  • Hip Grinders (30-40 sec holds)
  • Back/Lumbar Extensions 10-15 reps (view here)
  • Pigeon Pose Stretch (on a box), 1 min each side
  • Couch stretch, 1 min each side

 

Thursday, May 24

Strength: 3 Rounds [not for time]

Muscle-Up Swing Complex - view complex here

  • 10 Small Ring Swings 
  • 5 Big Ring Swings
  • 3 Ring Swing + Pull

*Modify these movements with 10 Ring Rows + 5 Strict Pull-Ups [3 rounds].

WOD: Every 3 Minutes for 18 Minutes 

  • 3 Muscle-Ups 
  • 12 Barbell Sumo Deadlift High Pull (63/95)
  • 15 KB Swings (35/55)

*Modify ring muscle-ups with jumping ring muscle-ups or 6 pull + transition + support [view here]. Record slowest time in 3 minutes today.

Strength - 6:30PM

  • Clean - 4x4 at 68%
  • Clean Pull Downs - 3X2 at 90%
  • Weighted Step-Ups - 3X5each
  • Banded Ham Curl - 3x10 [view here]
  • Barbell Curl - 3x15 curls (6 top - 6 full - 6 bottom)
  • DB Bench Press - 3x8

 

Friday, May 25

Strength: Front Squat

  • 4-4-4-4-4

WOD: 12 Minute EMOM

Minute 1: 

  • 40 Double-Unders 

Minute 2:

  • 12 Alternating Dumbell Hang Snatch 

*Modify double unders with 80 single skips today.

 

Saturday, May 26 - FREE Mobility Class with Dr. John at 1030AM!

WOD: 28 Minute EMOM

Minute 1: 

  • 10/12 cal. Row

Minute 2:

  • 15 Toes to Rig/15 Back Extensions [alternate each round]

Minute 3: 

  • 15 Goblet Squat (35/55)

Minute 4: 

  • 12 Slam Ball Over the Shoulder Toss
Posted on May 20, 2018 .