It's Pumpkin Spice Season! 🎃
Time to break out the 13 Stars hoodies!
Items for the week…
- Tuesday, Wednesday, and Friday we’re going to be working off of our 3RM clean, deadlift, and power clean numbers from last week respectively.
- This is the last build week for our current strength cycle. Next week will be re-testing our 1RMs! 😎
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
stability work
WOD
Every 5 minutes for 3 rounds
500m row
9 deadlifts (55% of 1RM)
15 pull-ups
max push-ups
2 minute rest
STRENGTH
clean: 3×3 @ 85% of 3RM
WOD
16min AMRAP
45 double unders
10 hang power cleans
– Level 3: 70% of 1RM, Level 2: 60% of 1RM, Level 3: 50% of 1RM
5 burpees over bar
STRENGTH
deadlift: 3×3 @ 90% of 3RM
WOD
400m row
1 minute rest, then…
5 rounds of…
8 kb snatches (35/26)
4 strict handstand push-ups
1 rope climb
SKILL
endurance test
WOD
8RFT
P1: 2 wall walks
P2: 20 wall balls (20/14)
P1: 8 toes-to-bars
P2: 10 bench presses (55% of 1RM)
STRENGTH
power clean: 3×3 @ 85% of 3RM
WOD
14min EMOM
MIN 1: 4 calorie row
MIN 2: 4 box jump overs (24/20)
MIN 3: 5 calorie row
MIN 4: 5 box jump overs (24/20)
MIN 5: 6 calorie row
MIN 6: 6 box jump overs (24/20)
… start back at 4-4 if you can’t complete your reps
WOD
5 rounds
1 minute max burpee pull-ups
1 minute max single-arm kb thrusters (35/26)
1 minute calorie row
2 minute rest
