Happy National Free Slurpee Day!
It’s also National Mojito Day and National Blueberry Muffin Day! Something for everyone tomorrow!
Items for the week…
- We will be testing our endurance benchmark tomorrow and re-testing in a month’s time. We last tested this on March 3, 2022 for our Wellness Challenge.
- Regular schedule of classes this week … no changes.
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.
SKILL
endurance benchmark (test)
Last done on 03/03/22.
WOD
20min E4MOM
30 air squats
20/14 calorie row
10 handstand push-ups
STRENGTH
back squat: 3×3 @ 85% of 3RM
WOD
4min AMRAP
21 hang power cleans (40% of 1RM)
21 wall balls (20/14)
3 wall walks
1 minute rest
4min AMRAP
15 hang power cleans (40% of 1RM)
15 wall balls (20/14)
2 wall walks
1 minute rest
4min AMRAP
9 hang power cleans (40% of 1RM)
9 wall balls (20/14)
1 wall walk
SKILL
core work
WOD
50 double unders
40 lunges
30 push-ups
20 strict pull-ups
10 burpee box jump overs
20 strict pull-ups
30 push-ups
40 lunges
50 double unders
STRENGTH
split jerk: 3×3 @ 85% of 3RM
WOD
4RFT
20 bench presses (50% of 1RM)
20 box jump overs (24/20)
200m run
STRENGTH
front squat: 3×3 @ 85% of 3RM
WOD
16min E2MOM
5 atomic sit-ups (25/15)
10 push-ups
5 clean & jerks (50% of 1RM PP)
10 pull-ups
7AM/8AM
20min AMRAP
100 double unders
40 calorie row
30 russian swings (53/35)
20 step overs (20;20/16;14)
10 handstand push-ups
5 muscle-ups
9AM (partners)
25min AMRAP
100 double unders
40 calorie row
30 russian swings (53/35)
20 step overs (20;20/16;14)
10 handstand push-ups
5 muscle-ups
WOD
2RFT
20 overhead squats (50% of 1RM OHS)
20 hang power cleans (50% of 1RM OHS)
20 thrusters (50% of 1RM OHS)
20 front squats (50% of 1RM OHS)
20 shoulder-to-overheads (50% of 1RM OHS)
EMOM do 3 burpees starting at 1:00
