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Week of 09/26/22

The Cool Weather Is Officially Here

Looks like the weather gods turned that cool air switch pretty quickly.

Items for the week…

  1. Monday, Tuesday, and Friday we’re going to be working off of our 3RM deadlift, power clean, and clean numbers from last week respectively.
  2. 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

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