NewsWorkout

Week of 10/31/22

Happy Halloween! πŸŽƒ 🍬 πŸ’€

I hope every parent reading this is geared up for a Monday Halloween … going to make for a long, sugar-fueled week!

Items for the week…

  1. We are kicking the week off with a Halloween-themed partner workout! So, start sending those DMs right now and make sure your gym buddy is ready for fun tomorrow!
  2. We are going to be testing our 5RM press, overhead squat, and push press on Tuesday, Wednesday, and Friday respectively this week.
  3. We are in week 2 of our progressive gymnastic work, and will be upping the reps by one 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
no skill, prep the workout

WOD
31min AMRAP
10 burpees over the pumpkin
31 pumpkin throws (20/14)
10 burpees over the pumpkin
31 pumpkin passes (20/14)
10 burpees over the pumpkin
31 kb thrumpkins (35/26; each hand)
10 burpees over the pumpkin
31 pumpkin lunges (20/14)
10 burpees over the pumpkin

This is a partner workout! One partner is working while one partner is resting.

STRENGTH
press: 5RM

WOD
14min AMRAP
2 rope climbs
4 hang power cleans (50% of 1RM)
6 burpees over bar

STRENGTH
overhead squat: 5RM

WOD
5RFT
20 back squats (40% of 1RM)
20 box jump overs (24/20)
250m row

SKILL
progressive gymnastic skill work

WOD
18min EMOM
MIN 1: 3 handstand push-ups + 5 mb step overs
MIN 2: 3 strict pull-ups + 5 medball clean walls balls

STRENGTH
push press: 5RM

WOD
14min EMOM
MIN 1: 8 left kb snatches + 8 goblet squats (35/26)
MIN 2: 8 right kb snatches + 8 kb swings (35/26)

Tags: , , ,

Related Articles

Week of 10/24/22
Week of 11/07/22

Contact Us

info@crossfit13stars.com
(860) 944-0096
173 Washington Street, Morristown, NJ 07960

Recent Posts