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 – FREE Mobility Class at 6:30PM with Dr. Chris!
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 – 6:45PM
- Clean – 2-2-2-1-1-1 at 83-83-86-89-91-93%
- Clean Pull Downs – 3X2 at +95%
- V-Ups – 2×10
- Russian Twist with MedBall – 2×10
- Barbell Curl – 3×21 curls (7 top – 7 full – 7 bottom)
- DB Bench Press – 3×8
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 – 6:45PM
- L Lunge, R Lunge, Air Squat – 3×10
- Cosak Squats – 3×10 (each leg)
- Back Squat – 5-4-3-2-1-1 @ 70-79-85-90-94-97
- Banded Hamstring Curl – 3×8-15
- 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
- 1,000M Bike
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
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.