Sunday, June 24 - Saturday, June 30

UNADJUSTEDNONRAW_thumb_3d3d.jpg

Sunday, June 24 - Rest Day

We had a fantastic day at the Bootcamp + Bloody's + Brunch event in Prior Lake this morning! Thank you to the 60+ people who showed up ready & willing to work hard and have fun! 

 

Mobility of the Week

Self Assessment -

  • 10 OHS facing wall
  • 10 inchworm push ups
  • 10 walking lunges 

Smash -

  • Traps
  • Lats
  • Forearms
  • Pecs
  • Quads/Adductors (inner thigh)
  • Hamstrings
  • Glutes
  • Calves  - 2 min/side 

Bands/Stretches -

  • Couch Stretch x40 sec
  • Banded Good Mornings x15
  • Wall Angels x15 

Squat test - hold bottom of squat for 2 min STRAIGHT (Do NOT push through pain/discomfort) 

 

Monday, June 25

Strength: Squat Clean

  • 2-2-2-2-2

WOD: Ladder for Time

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

  • Hang Clean (123/185)
  • Bar-Facing Burpees 

*18 minute time cap. Hang clean can be a power or squat clean today.

 

Tuesday, June 26

Strength: Push Jerk

  • Establish a 1 Rep Max [compare to 3/7/18]

WOD: 10 Minute AMRAP

  • 32 Double Unders
  • 16 DB Alternating Snatch 

*Modify double unders with 64 single skips today.

Mobility: Smash [1 min. each]

  • Lats
  • Forearms
  • Pecs
  • Glutes
  • Calves

Strength - 6:30PM

  • Clean - 2-2-2-1-1-1 at 83-83-86-89-91-93%
  • Clean Pull Downs - 3X2 at +95%
  • V-Ups - 2x10
  • Russian Twist with MedBall - 2x10
  • Barbell Curl - 3x21 curls (7 top - 7 full - 7 bottom)
  • DB Bench Press - 3x8

 

Wednesday, June 27

Strength: Bench Press

  • 3-3-3-3-3

WOD: For Total Time

  • 500M Row 
    • 4 Minute Rest 
  • 400M Row
    • 3 Minute Rest
  • 300M Row 
    • 2 Minute Rest 
  • 200M Row 
    • 1 Minute Rest 
  • 100M Row 

*20 minute time cap. Score will be on total time with rest breaks built into the time. Rest breaks needs to be exact.

 

Thursday, June 28

Strength: 10 Minute MOMO

Back Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 21-15-9 for Time

"Fran" (compare to 8/22/17)

  • Thrusters (63/95)
  • Pull-Ups

Strength - 6:30PM

  • L Lunge, R Lunge, Air Squat - 3x10
  • Cosak Squats - 3x10 (each leg)
  • Back Squat - 5-4-3-2-1-1 @ 70-79-85-90-94-97
  • Banded Hamstring Curl - 3x8-15
  • Squat Jumps - 3X10
  • Pull-Ups - 9 x 20% of week 1 Max min 5 reps
  • Push-Ups - 9 x 20% of week 1 Max min 5 reps

 

Friday, June 29

Strength: Deadlift

  • 5-5-5-5

WOD: Buy-In + 4 Rounds for Time for Total Time

Buy-In

  • 500M Row

then...4 Rounds

  • 7 Handstand Push-Ups
  • 7 Deadlift (153/225) 

*15 minute time cap. Modify handstand push-ups with 2 AMBATS, box push-ups or pike push-ups today.

 

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

Partner WOD: For Total Reps & Total Time 

  • Partner 1: 400M Run 
  • Partner 2: Max Reps

Partner 2 will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed six 400 meter sprints and completed all 3 of the movements twice. 

  • Box Step-Ups (20/24) 
  • Sit-Ups
  • Wall Ball (14/20) (10'/10')

*35 minute time cap. Modify 400M run with a 400M row today.

Posted on June 24, 2018 .