NewsWorkout

Week of 01/24/22

Wellness Challenge 2022

Our Wellness Challenge starts next week (February 1) and we already have 15 members taking part! An email was sent out last week with a link to our post with more information. If you have any questions, please reach out, and hope you will join us!

Items for the week…

  1. We are in week 7 of our strength cycle. We will again be using our 3RM numbers for our clean, power clean, and deadlift this week.
  2. We have choice skillwork time on Thursday, and last had choice skillwork on January 13 if you are working on progressing from our last few choice sessions.
  3. There are wall balls 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
deadlift: 3×3 @ 90% of 3RM

WOD
4RFT
10 thrusters (40% of 1RM; from rig)
15 hand-release push-ups
40 double unders

SKILL
core work

WOD
5min AMRAP
5 back squats (35% of 1RM)
6 box jump overs (24/20)
2 minute rest
5min AMRAP
5 back squats (40% of 1RM)
2 wall walks
2 minute rest
5min AMRAP
5 back squats (45% of 1RM)
30 double unders

STRENGTH
back rack lunge: 2×7 @ 40% 1RM BS
then
clean: 3×3 @ 80% of 3RM

SKILL
choice skillwork

WOD
3 rounds…
3 power cleans (50% of 1RM HPC)
3 hang cleans (50% of 1RM HPC)
5 bar-hopping burpees
5 box jump overs (24/20)
30 seconds rest
then
3 rounds…
3 power snatches (50% of 1RM HPS)
3 hang snatches (50% of 1RM HPS)
5 bar-hopping burpees
5 toes-to-bars
30 seconds rest

STRENGTH
power clean: 3×3 @ 90% of 3RM

WOD
10-9-8-7-6-5-4-3-2-1
pull-ups
wall balls (20/14)
lunges
sit-ups (20/14)

Tags: jan

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