Halfway Through the Strength Cycle
Our class attendance numbers seem like they’re getting back to normal after the holiday break.
Please make sure to reserve your space in class, remove yourself ASAP if you’re not going to be attending a class, and jump on the waitlist if a class is currently full (you will be notified via email if you’re moved in).
Items for the week…
- We are in week 5 of our strength cycle. We will testing our 3RM for our clean, power clean, and deadlift.
- We have choice skillwork on Thursday. Our last choice skillwork was on December 30, so if you were in class that day, aim to come in with a plan to continue progressing on your skill of choice. Or speak with the coach as to what the next step might be.
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: 3RM
WOD
12min AMRAP
1-2-3-4-5… burpee box jump overs (20/16)
1-2-3-4-5… shoulder-to-overhead (50% of 1RM PP)
SKILL
shoulder mobility/stability work
WOD
100 double unders
50 russian swings (53/35)
1,000m row
50 mb box step-overs (24;20/20;14)
STRENGTH
deadlift: 3RM
WOD
12min EMOM
MIN 1: 10-12 ring rows
MIN 2: 10 atomic sit-ups (25/15)
MIN 3: 8-12 plate push-ups
MIN 4: 8-14 overhead walking lunges (25/15)
SKILL
choice skillwork
WOD
2000m row (L3) / 1500m row (L2) / 1000m row (L1)
2 minute rest
150 (L3) / 125 (L2) / 100 (L1) wall balls (20/14)
STRENGTH
back rack lunge: 3×6 @ 30% 1RM BS
then
clean: 3RM
