Last Week of the Wellness Challenge!
Two more days until our Wellness Challenge comes to a close, and the race is tight! Stay focused!
Items for the week…
- We are re-testing our Wellness Benchmark on Thursday, March 3!
- We will be working off our 5RMs from last week, so keep those numbers handy!
- We are beginning Week 5 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: 5×5 @ 70% of 5RM
WOD
14min AMRAP
10 wall balls (20/14)
10-20-30-40-50… double unders
SKILL
clean skill work
WOD
20min EMOM
MIN 1: 4 power cleans (50% of 1RM) + 4 box jumps (30/24)
MIN 2: 20-30s l-sit or tuck l-sit
MIN 3: 4 hang cleans (same) + 4 bar-facing burpees
MIN 4: 5-7 toes-to-bars + 20-30 double unders
STRENGTH
hang power clean: 5×5 @ 75% of 5RM
WOD
8RFT
4 deadlifts (50% of 1RM)
3 strict handstand push-ups
2 kb complexes (53/35)
1 muscle-up
SKILL
wellness challenge benchmark (re-test)
Last done on 02/02/22.
WOD
16min AMRAP
3, 6, 9, 12…
goblet squats (53/35)
box jump overs (24/20)
pull-ups
STRENGTH
overhead squat: 3×8 @ 55% of 1RM
then
press: 5×5 @ 70% of 5RM
