Friday Night Lights
Items for the week…
- We are entering week 3 of our strength cycle, and will be using a % of last week’s 5RM numbers for the back squat, front squat, and split jerk this week.
- COMPETITIVE ATHLETES: put Friday, November 19 on your calendar for a Friday Night Lights hosted by Shawn.
- There are almost no squats in our metcons this week. You’re welcome.
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
11-10-9-8-7 unbroken toes-to-bars (6 of 6) or
20-18-16-14-12 unbroken push-ups (6 of 6)
WOD
16min EMOM
MIN 1: max calorie row
MIN 2: max double unders
MIN 3: max burpees
MIN 4: max rest
STRENGTH
front squat: 5×5 @ 75% of 5RM
WOD
14min AMRAP
5 body blasters
10 single-arm kb push presses (53/35)
20 double unders
SKILL
core work
WOD
3-5 wall walks
then
18-15-12
sit-ups
goblet lunges (53/35)
then
25 power snatches (50% of 1RM)
then
15-12-9
sit-ups
goblet lunges (53/35)
then
3-5 wall walks
STRENGTH
bench press: 5×10 @ 65% of 1RM
then
back squat: 5×5 @ 75% of 5RM
STRENGTH
split jerk: 5×5 @ 75% of 5RM
WOD
50 wall balls (20/14)
40 russian swings (70/53)
30 box jumps (30/24)
20 pull-ups
10 atomic sit-ups (25/15)
