The New Shirts Are In
Items for the week…
- We are going to be working of last week’s 3RM snatch, power snatch, and bench press this week. So, keep last week’s numbers handy!
- We are week two of our strict pull-up series. Plan on continuing with the same modification you chose last week to see progress.
- And the new shirts are in! They will be handed out 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.
SKILL
7-6-5-4-3 strict pull-ups (2 of 6)
WOD
4RFT
20 mb cleans (20/14)
20 push-ups
20 double unders
STRENGTH
power snatch: 5×3 @ 75% of 3RM
WOD
21-15-9
overhead squats (95/65; from rig)
box step-ups (20;20/16;14)
kb hang snatches (35/26)
SKILL
3RNFT – core work
10 sit-ups (20/14)
15 alt. toes/fingers v-ups
45 second plank hold
WOD
5min AMRAP
20/15 calorie row
then…
12 deadlifts (185/135)
12 burpees-over-bar
3 minute rest
5min AMRAP
20/15 calorie row
then…
9 deadlifts (225/155)
9 burpees-over-bar
3 minute rest
5min AMRAP
20/15 calorie row
then…
6 deadlifts (275/185)
6 burpees-over-bar
STRENGTH
front rack lunge: 3×5 @ 45% of 1RM FS
then
snatch: 5×3 @ 75% of 3RM
STRENGTH
bench press: 3×3 @ 75% of 3RM
WOD
3RFT
30 single-arm kb lunge (35/26)
30 sit-ups (20/14)
30 pull-ups
WOD – 7AM/8AM
25min AMRAP
10 push presses (50% of 1RM push press)
15 ring rows
20 back squats (50% of 1RM push press)
25 double unders
WOD – 9AM (partners)
32min AMRAP
10 push presses (50% of 1RM push press)
15 sit-ups (20/14)
20 back squats (50% of 1RM push press)
25 double unders
WOD
24min EMOM
MIN 1: kb complex (left + right)
MIN 2: max box jump overs (24/20)
