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 –

Smash –

Bands/Stretches –

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

Monday, June 25 – FREE Mobility Class at 6:30PM with Dr. Chris!

Strength: Squat Clean

WOD: Ladder for Time

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

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

Tuesday, June 26

Strength: Push Jerk

WOD: 10 Minute AMRAP

*Modify double unders with 64 single skips today.

Mobility: Smash [1 min. each]

Strength – 6:45PM

Wednesday, June 27

Strength: Bench Press

WOD: For Total Time

*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

WOD: 21-15-9 for Time

“Fran” (compare to 8/22/17)

Strength – 6:45PM

Friday, June 29

Strength: Deadlift

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


then…4 Rounds

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

Saturday, June 30

Partner WOD: For Total Reps & Total Time

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.

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

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