Kicking Off 2022!
We hope everyone rang in the New Year in as safe and healthy of a way possible!
Items for the week…
- We are in week 4 of our strength cycle. We will be using 90% of our 5RM clean, power clean, and deadlift numbers from two weeks ago.
- Rope climb skillwork on Tuesday and rope climbs in the metcon on Wednesday… pack your socks, pants, shin guards, leg warmers, hazmat suits to protect those legs!
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
power clean: 5×5 @ 90% of 5RM
WOD
350m-300m-250m-200m row
40 double unders
12-9-6-3 presses (50% of 1RM)
1 minute rest
SKILL
rope climb skillwork
WOD
3RFT
21 push-ups
15 jumping lunges
9 toes-to-bars
3 wall walks
… EMOM 2 burpees (L1); 2 burpee pull-ups (L2)
STRENGTH
deadlift: 5×5 @ 90% of 5RM
WOD
Every 3 minutes for 4 rounds
20 wall balls (20/14)
10 kb snatches (53/35)
1 rope climb
STRENGTH
back rack lunge: 2×7 @ 30% 1RM BS
then
clean: 5×5 @ 90% of 5RM
SKILL
core work
WOD
18-16-14-12-10
pull-ups
box jump overs (24/20)
hand-release push-ups
mb cleans (20/14)
… 6 ring dips at the end of each round
