Welcome to November!
Items for the week…
- We are entering week 4 of our strength cycle, and will be using a % of our 5RM numbers from two week’s ago for the back squat, front squat, and split jerk this week.
- COMPETITIVE ATHLETES: put Friday, November 19 at 7pm on your calendar for a Friday Night Lights hosted by Shawn. Details and standards in the FB group.
- Given it’s Halloween, there might be a few spooky workouts this week.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
front squat: 5×5 @ 90% of 5RM
WOD
Every 4 minutes for 3 rounds
500m/400m row
10 thrusters (50% of 1RM; from rig)
max double unders
1 minute rest
SKILL
kb shoulder/core work
WOD
tabata of…
sit-ups (20/14)
russian twists (20/14)
mb toe taps (20/14)
2 minute rest
tabata of…
kb push presses (35/26)
kb hang snatches (35/26)
kb lunges (35/26)
STRENGTH
split jerk: 5×5 @ 90% of 5RM
WOD
5RFT
6 ring dips
8 back rack lunges (30% of 1RM BS; alternating)
10 mb cleans (20/14)
25 double unders
SKILL
10min EMOM clean complex
WOD
15min AMRAP
5 pull-ups
10 push-ups
15 air squats
… EMOM 2 burpees
STRENGTH
bench press: 3×10 @ 75% of 1RM
then
back squat: 5×5 @ 90% of 5RM
