Happy Labor Day!
Hopefully your kids worked the “transition week” into the end of summer vacation. Otherwise this week might be quite the shock to the system!
Items for the week…
- We have our Labor Day workout on Monday. We will have a 7am, 8am, and 9am class. Hopefully you can join us!
- We are working off of our 5RM numbers from last week for this week’s clean, power clean, and deadlift.
- We are also in week 4 of our pull-up skill work 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.
Happy Labor Day!
WOD
50 calorie row
then
3 rounds of…
6 kb snatches (53/35)
12 toes-to-bars
50 double unders
then
50 calorie row
then
3 rounds of…
12 deadlifts (50% of 1RM)
6 chest-to-bar pull-ups
50 double unders
then
50 calorie row
STRENGTH
clean: 5×5 @ 75% of 5RM
WOD
20 burpees
15 russian twists (20/14; 2-for-1)
20 knees-to-elbows
15 mb cleans (20/14)
20 ring dips
15 mb cleans (20/14)
20 knees-to-elbows
15 russian twists (20/14; 2-for-1)
20 burpees
SKILL
pull-up skill work
WOD
18min EMOM
MIN 1: 12-16 kb reverse lunges (35/26)
MIN 2: 12 bench presses (45% of 1RM)
MIN 3: 8-12 kb thrusters (35/26)
STRENGTH
deadlift: 7×5 @ 75% of 5RM
WOD
Every 2 minutes for 7 rounds
10 double unders
10 push-ups
10 air squats
max effort pull-ups / bar muscle-ups / muscle-ups
STRENGTH
power clean: 5×5 @ 75% of 5RM
WOD
16min EMOM
MIN 1: 7-10 left kb snatches + 10 goblet sq. (35/26)
MIN 2: 7-10 right kb snatches + 10 r. swings (35/26)
