Sunday, May 6 - Saturday, May 12

Sunday, May 6 - Rest Day

 

Mobility of the Week - To be performed on your own 2-3x/week!!

Self-assessment -

  • 10 OHS w/red band around knees/rig
  • 10 inch worm push ups
  • 10 hollow rocks 

Smash w/ Roller or Lax Ball -

  • Glutes
  • Hamstrings
  • Adductors (inner thigh)
  • Calves
  • Quads
  • Pecs
  • Upper Back/T-spine
  • Upper Trap
  • Lats
  • Forearms

Stretch/Bands - 

  • Hip Grinders w/band (30-40 sec)
  • Cat/Camel 15 reps
  • Banded Good Mornings 2x10
  • Couch Stretch 30 sec/side
  • Wall Angels 2x10

Squat Test -

  • Hold the bottom of a squat 4 minutes total (Hold 30-40 sec increments) 

 

Monday, May 7

Strength: 10 Minute MOMO

Push Jerk

  • 3 Reps at 75-80% of 1 Rep Max

WOD: Waterfall for Time

  • 6 Deadlift (93/135) 
  • 8 Bar Facing Burpees
  • 10 Power Clean (93/135) 
  • 12 Push Jerk (93/135)

*200M run in between each movement, proceeding as follows...6 Deadlift + 200M Run, 6 Deadlift + 8 BFB + 200M Run, 6 Deadlift + 8 BFB + 10 Power Clean + 200M Run. After 12 Push Jerk finish the workout with a 200M Run.

 

Tuesday, May 8

Strength: 3 Rounds [not for time]

  • 30 sec. Static Handstand Hold or Handstand Balance [view here]
  • 10 Alternating Pistols

WOD: 21 Minute EMOM

Minute 1:

  • 5 DB [Wo]Man-Makers 

Minute 2: 

  • 10/12 cal. Row

Minute 3:

  • 15 Wall Balls (14/20) (10/10)

Strength - 6:30PM - TEST OUT WEEK!

  • Bench Press - 1 Rep Max
  • Back Squat - 1 Rep Max

 

Wednesday, May 9

Strength: Hang Snatch + Snatch

  • 5 [working] sets

WOD: 10 Minute AMRAP

  • 9 Handstand Push-Up
  • 6 Box Jump (20/24) 
  • 3 Snatch (113/165)

*Modify handstand push-ups with 9 DB/KB strict press today.

 

Thursday, May 10

WOD Part 1: Max Effort for Time

  • 800M  Run

WOD Part 2: Max Effort for Time

  • 75 Pull-Ups

*10 minute time cap, scale appropriately.

WOD Part 3: 5 Minute AMRAP

  • 750M Row
  • Max Burpees over Rower 

*There will be 3 scores today; 800M time + Pull-Up time + Max Burpees. Rest to full recovery between each WOD. They do not need to be performed in this order.

Mobility: Coach Led [10 Minutes]

  • Hip Grinders w/band (30-40 sec/each side)
  • Cat/Camel 15 reps
  • Banded Good Mornings 2x10
  • Couch Stretch 30 sec/side
  • Pec Smash, 30 sec/side
  • Calf Smash, 30 sec/side

Strength - 6:30PM - TEST OUT WEEK!

  • Clean - 1 Rep Max [Squat Clean]
  • Deadlift - 1 Rep Max

 

Friday, May 11

Strength: Front Squat

  • 5-5-5-5-5

WOD: 25-15-5 For Time

  • Cluster (63/95)
  • PVC Sit-Up

*15 minute time cap.

 

Saturday, May 12 - FREE Mobility Class at 1030AM w/ Dr. John!

WOD: 30 Minute AMRAP

  • 400M Run/400M Row (alternate each round]
  • 12 Slam Ball
  • 24 KB Swings (35/55)
  • 36 Double-Unders 
Posted on May 6, 2018 .