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Week of 11/01/21

Welcome to November!

Items for the week…

  1. We are entering week 4 of our strength cycle, and will be using a % of our 5RM numbers from two week’s ago for the back squat, front squat, and split jerk this week.
  2. COMPETITIVE ATHLETES: put Friday, November 19 at 7pm on your calendar for a Friday Night Lights hosted by Shawn. Details and standards in the FB group.
  3. Given it’s Halloween, there might be a few spooky workouts 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.

STRENGTH
front squat: 5×5 @ 90% of 5RM

WOD
Every 4 minutes for 3 rounds
500m/400m row
10 thrusters (50% of 1RM; from rig)
max double unders
1 minute rest

SKILL
kb shoulder/core work

WOD
tabata of…
sit-ups (20/14)
russian twists (20/14)
mb toe taps (20/14)
2 minute rest
tabata of…
kb push presses (35/26)
kb hang snatches (35/26)
kb lunges (35/26)

STRENGTH
split jerk: 5×5 @ 90% of 5RM

WOD
5RFT
6 ring dips
8 back rack lunges (30% of 1RM BS; alternating)
10 mb cleans (20/14)
25 double unders

SKILL
10min EMOM clean complex

WOD
15min AMRAP
5 pull-ups
10 push-ups
15 air squats
… EMOM 2 burpees

STRENGTH
bench press: 3×10 @ 75% of 1RM
then
back squat: 5×5 @ 90% of 5RM

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