NewsWorkout

Week of 01/31/22

February Fun

We’ve got a few things going on this week with masks, the Wellness Challenge, our strength cycle, and Morals Moran.

Items for the week…

  1. Daniel Moraniel’s birthday was last week, but we’re celebrating Monday with his classic benchmark Morals Moran.
  2. We have come to the end of our current strength cycle and will be re-testing our 1RM power clean, clean, and deadlift this week!
  3. The Wellness Challenge is kicking off on Tuesday, February 1. We have 24 people partying this time around with a $600 prize purse, and it’s not too late to join us if you’d like. Reach out!
  4. And we’re moving back to mask optional classes as of 02/01!

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: 1RM (re-test)

WOD
“Morals Moran”
9 front squats (115/75)
50 sit-ups
9 front squats (115/75)
40 push-ups
9 front squats (115/75)
30 kb swings (53/35)
9 front squats (115/75)
20 pull-ups
9 front squats (115/75)
10 handstand push-ups

SKILL
core work

WOD
10RNFT
15/12 calorie row
12 push-ups
9 russian swings (70/53)
6 strict pull-ups

SKILL
wellness challenge benchmark (test)

WOD
Every 3 minutes for 6 rounds
10 toes-to-bars
8 kb hang snatch (53/35; right)
8 kb hang snatch (53/35; left)
3 wall walks

STRENGTH
back rack lunge: 3×6 @ 45% 1RM BS
then
clean: 1RM (re-test)

STRENGTH
deadlift: 1RM (re-test)

WOD
12min EMOM
MIN 1: 3-6-9-12-15 push presses (50% of 1RM FS)
MIN 2: 4-8-12-16-20 goblet lunges (53/35)
MIN 3: 200m row

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