Welcome To September!
Think O2 Recovery will be coming out with a Pumpkin Spice seasonal flavor?!
Items for the week…
- We are in week two of our strength cycle this week … testing our 5RM clean, power clean, and deadlift.
- We have an endurance test on Monday … different from the box jump/burpee test and re-test we did last month.
- We are also in week 3 of our pull-up skill work 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
endurance test
WOD
4RFT
10 push-ups
10 atomic sit-ups (25/15)
10 kb snatches (35/26)
10 goblet squats (35/26)
50 double unders
STRENGTH
power clean: 5RM
WOD
13min AMRAP
3-6-9-12-15-18…
thrusters (75/55; from rig)
box jumps (24/20)
SKILL
pull-up skill work
WOD
400m run
then
3 rounds of…
20 wall balls (20/14)
15 box step-overs (20;20/16;14)
10 ring dips
STRENGTH
deadlift: 5RM
WOD
10 mb clean wall balls (20/14)
15 push presses (50% of 1RM; from rig)
20 russian swings (53/35)
25 plate push-ups
20 russian swings (53/35)
15 push presses (50% of 1RM; from rig)
10 mb clean wall balls (20/14)
STRENGTH
clean: 5RM
WOD
10-9-8-7-6-5-4-3-2-1 goblet lunges (53/35)
10-9-8-7-6-5-4-3-2-1 calorie row
3 body blasters
7AM/8AM
8RFT
4 strict pull-ups
6 hand-release push-up
8 air squats
10 box jump overs (24/20)
200m run with medicine ball (20/14)
9AM (partners)
12RFT
4 strict pull-ups
6 hand-release push-up
8 air squats
10 box jump overs (24/20)
200m run together with 1 medball (20/14)
… non-working partner stands and holds medball
WOD
10RFT
2 rope climbs
4 box step overs (20;20/16;14; 2-for-1)
6 overhead squats (50% of 1RM)
