Sunday, August 5 - Saturday, August 11

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Sunday, August 5 - Rest Day

 

Mobility of the Week

Self Assessment -

  • 10 OHS facing the wall
  • 10 inchworm push-ups
  • 10 hollow rocks 

Smash w/ foam roller, lax ball, barbell -

  • Pecs
  • Lats
  • Triceps
  • Glutes
  • Hamstrings
  • IT Band
  • Calves 

Bands/Stretches -

  • Wall Angels 2x10
  • Banded Hip Grinders 30 seconds per leg
  • Hamstring Straight Leg Raise w/band - 15/leg 

Squat Test - 3 min hold (break as needed) 

 

Monday, August 6

Partner WOD: 25 Minute AMRAP

  • 30 Alternating Slam Balls 
  • 20 Calorie Row [total]
  • 30 Alternating Box Jump (20/24) 

Skill Work: 10 Minutes

  • Members choice [double unders, pull-ups, handstands, rope climbs, etc.]

 

Tuesday, August 7

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: 9 Minute AMRAP

  • 3 Thruster (63/95)
  • 3 Toes to Bar
  • 6 Thruster (63/95)
  • 6 Toes to Bar
  • 9 Thruster (63/95)
  • 9 Toes to Bar
  • 12 Thruster (63/95)
  • 12 Toes to Bar

...continue in this order until time runs out.

Strength - 6:30PM

  • High Hang Muscle Snatch - 3x5
  • Snatch Balance - 3x5
  • ATK Hang Snatch (Above the Knee) - 6x2
  • OHS paused - 3x3
  • Pike Press - 5x5
  • Supinated Grip Strict Chin Up - 5x5

 

Wednesday, August 8

Strength: Deadlift

  • 2-2-2-2-2

WOD: For Time

  • 21 Hang Power Clean (93/135)
  • 50-ft Handstand Walk [view here]
  • 15 Hang Power Clean (93/135)
  • 50-ft Handstand Walk
  • 9 Hang Power Clean (93/135)
  • 50-ft Handstand Walk

*15 minute time cap. Modify handstand walk with 5 wall climbs.

 

Thursday, August 9

Strength: 3 Rounds [for quality]

  • 8 Alternating Pistols
  • 12 V-Ups
  • 16 Back Extensions 

WOD: 3 Rounds For Time

  • 400M Run 
  • 24 Wall Ball (14/20) (10'/10')
  • 24 Alternating DB Snatch

*24 minute time cap.

Strength - 6:30PM

  • Press in Split - 3x5
  • Push Press - 5-4-4-4-3
  • Tempo Front Squat - 3x3
  • Bent Over Single Arm DB Row - 3x7
  • Seated Box Jumps - 3x5
  • YTI's - 3x8

 

Friday, August 10

Strength: 10 Minute MOMO

Push Jerk

  • 4 Reps at 75% of 1 Rep Max

WOD: Every 3 Minutes (x3) 

  • 12 Shoulder to Overhead (93/135) 
  • 12 Bar-Facing Burpees 

*Record slowest of the 3 efforts 

 

Saturday, August 11 - FREE Mobility Class w/ Dr. John at 1030AM!

WOD: For Total Time

1 Round: 

  • 800M Run 
  • 80 Double-Unders
  • 5 [Wo]Man-Makers

2 Rounds: 

  • 400M Run
  • 40 Double-Unders
  • 21 Sit-Ups 

1 Round: 

  • 800M Run
  • 80 Double-Unders
  • 5 [Wo]Man-Makers
Posted on August 5, 2018 .