Week of 03/07/22

Another Wellness Challenge Has Come To A Close!

Congratulations to everyone who took part in the Wellness Challenge. Whether you had a perfect score or simply tried to hang in there as best you could … the hope is that you learned something about your lifestyle and your habits that can carry on with you even after this month and challenge comes to a close.

Items for the week…

  1. We will be announcing the Wellness Challenge winners (and top 10) later on today!
  2. We have choice skill work on Monday, so either come in with a plan abut what you’d like to work on or build off of your skill work from 02/22/22!
  3. We will be working off our 5RMs from two weeks ago, so keep those numbers handy!

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.

choice skill work

atomic sit-ups (25/15)
kb snatches (53/35)
box jump overs (24/20)

overhead squat: 5×8 @ 55% of 1RM
press: 5×5 @ 80% of 5RM

kb complex skill work

50 air squats
25/21 calorie row
40 russian swings (70/53)
20/17 calorie row
30 sit-ups (20/14)
15/13 calorie row
20 push-ups
10/9 calorie row
10 burpees

hang power clean: 5×5 @ 90% of 5RM

12min EMOM
MIN 1: 14 kb reverse lunges (35/26)
MIN 2: 12 bench presses (50% of 1RM)
MIN 3: 10 kb thrusters (35/26)

push press: 5×5 @ 80% of 5RM

21-15-9 back squats (55% of 1RM)
20-40-80 double unders

Tags: mar, wellness challenge

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