A Week of ❤️
Happy Valentine’s Day, all! If you have forgotten to get your significant other roses … head down to Hillside Hose Company on Western Ave and pick some up! And it helps raise money for the house. A win-win.
Items for the week…
- “JEM” (the benchmark created by Jess P and Emily C after their 2020 1st place 13’s Fittest finish) is once again upon us!
- This week we will begin our press (1RM), overhead squat (%), push press (1RM), and hang power clean (1RM) strength cycle.
- We are beginning Week 3 of our Wellness Challenge … and if you are taking part look for an email tonight to recap the week and offer some tips and tricks to consider for this coming 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
push press: 1RM (test)
Last done on 07/29/21.
WOD
12min AMRAP
9 goblet squats (35/26)
7 alt kb snatches (35/26)
5 ring dips
SKILL
double under skill work
WOD
“JEM”
60 double unders
50 overhead lunges (25/25)
40 wall balls (20/20)
30 atomic sit-ups (25/25)
20 calorie row
10 rope climbs
STRENGTH
overhead squat: 3×10 @ 50% of 1RM
then
press: 1RM (test)
Last done on 07/27/21.
SKILL
handstand skill work
WOD
40 secs on/20 secs off for 6 rounds
MIN 1: max calorie row
MIN 2: max wall balls (20/14)
MIN 3: max kb snatches (53/35)
STRENGTH
hang power clean: 1RM (test)
Last done on 01/13/21.
WOD
10-8-6-4-2
kb deadlifts (70/53)
strict pull-ups
russian swings (70/53)
push-ups
