The Cool Weather Is Officially Here
Looks like the weather gods turned that cool air switch pretty quickly.
Items for the week…
- Monday, Tuesday, and Friday we’re going to be working off of our 3RM deadlift, power clean, and clean numbers from last week respectively.
- Thursday we will be re-testing our 1 mile run from 08/25/22. If it is looking to be in the mid-60s with clear skies, but if that changes we’ll adjust.
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
deadlift: 5×3 @ 75% of 3RM
WOD
15min AMRAP
5 pull-ups
10 push-ups
15 air squats
STRENGTH
power clean: 3×3 @ 75% of 3RM
WOD
18min EMOM
MIN 1: 5 presses (55% 1RM) + max box jumps (24/20)
MIN 2: 10 push presses (same) + max double unders
MIN 3: rest
SKILL
shoulder stability work
WOD
30min EMOM
MIN 1: 7 goblet squats (53/35)
MIN 2: 6 toes-to-bars
MIN 3: 5 clean & jerks (50% 1RM power clean)
MIN 4: 4 burpee pull-ups
MIN 5: max calorie row
SKILL
1 mile run (re-test)
WOD
80 russian swings (35/26)
80 kb snatches (35/26)
80 goblet lunges (35/26)
40 burpees
STRENGTH
clean: 3×3 @ 75% of 3RM
WOD
3RFT
400m run
10 back squats (50% of 1RM)
10 handstand push-ups
