Sunday, May 27 - Saturday, June 2

WE ARE CLOSED ON MEMORIAL DAY [5%2F28]..png

Sunday, May 27 - Rest Day

 

Mobility of the Week

Self-assessment - 

  • 10 OHS facing the wall w/band around rig
  • 10 inch worm push ups
  • 15 jumping jacks 

Smash/Roll - 

  • Glute
  • Hamstrings
  • Adductors (inner thigh)
  • TFL and IT Band
  • Quads
  • Pecs
  • Triceps
  • Upper Back/T-spine
  • Upper Trap

Stretch/Bands -

  • Hip Grinders w/band (30-40 sec)
  • Cat/Camel 15 reps
  • Childs Pose (30-40 sec)
  • Hamstrings against wall [View Here]

Squat Test -

  • Hold the bottom of a squat 3 minutes total (Hold in 45 sec increments) 

 

Monday, May 28 - CLOSED AT BOTH LOCATIONS.

Happy Memorial Day! Join us at Excelsior Commons Park from 9AM - 1PM to cheer on 40+ CFEP & CFPL members as they tackle hero workout "Murph" in honor of all fallen soldiers. Good luck to all athletes participating! To view event info CLICK HERE

WOD: For Time

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

 

Tuesday, May 29

Strength: 5 Rounds [not for time]

  • 10 Tuck-Ups [view here]
  • 5 V-Ups
  • 10 sec. Hollow Hold 
  • Roll to Stomach [w/o touch floor]
  • 10 sec. Arch Hold

*This should be performed unbroken [not touching the floor between all 4 movements]. Rest approx. 30-60 seconds between efforts.

Part 1: For Time

  • 2,000M Row 

Part 2: For Time

  • 300 Double-Unders 

Post-Murph Mobility: 10 Minutes 

  • Glute Smash
  • Quad Smash
  • Pec Smash 
  • Cat/Camel 15 reps
  • Childs Pose (30-40 sec)
  • Hamstrings against wall [View Here]

Strength - 6:30PM

  • Cosak Squats - 3x10 (each leg)
  • Walking Lunges - 3x10 (each leg)
  • Back Squat - work to 89% for single then drop sets 3x3
  • Glute Ham Raise - 3x8-12
  • Squat Jumps - 3X10
  • Pull-Ups - 5 x 25% of week 1 Max min 5 reps
  • Push-Ups - 5 x 25% of week 1 Max min 5 reps

 

Wednesday, May 30

Warm-Up: Movement Prep

WOD: For Time

Grace [compare to 7/27/17]

  • 30 Clean & Jerk (93/135)

3 Minute Rest, then complete: 

  • 1 Mile Run 

*Record scores for Grace & 1 Mile Run 

 

Thursday, May 31

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 75% of 1 Rep max

WOD: 14 Minute EMOM

Minute 1: 

  • 12 Thrusters (63/95)

Minute 2: 

  • 10 Burpees to Plate (25/25)

Strength - 6:30PM

  • Clean - 4x3 at 72%
  • Clean Pull Downs - 3X2 at 90% +5/10# from last week
  • Weighted Step-Ups - 4X5each
  • Banded Hamstring Curl - 4x10
  • Barbell Curl - 3x15 curls (7 top - 7 full - 7 bottom)
  • Bench Press - 3x10

 

Friday, June 1

Strength: Deadlift 

  • 5-4-3-2-2

*These are working sets at each prescribed rep scheme.

WOD: Ladder For Time

10-9-8-7-6-5-4-3-2-1

  • Deadlift (103/155)
  • PVC Sit-Ups 
  • Toes to Bar

*18 minute time cap. This workout should be LIGHT & FAST today.

 

Saturday, June 2 - FREE Mobility Class at 1030AM w/ Dr. John!

WOD: 3 Rounds for Time

  • 30 MB Cleans (14/20)
  • 20 Alternating Dumbell Snatch
  • 800M Run

*30 minute time cap. 

Post-WOD Mobility: 8-10 Minutes

  • Pigeon Pose, 1 min. each side
  • Downward Dog, 1 min.
  • Couch Stretch, 1 min. each side
  • Calf Wall Stretch, 1 min. each side
Posted on May 27, 2018 .