Welcome to Sweaty November! 🥴
Temperatures are supposed to dip back into the 50s mid-week, and then jump back into the mid to high 60s later in the week. But sorry to announce rain may be in there too, so not breaking the running out quite yet.
Items for the week…
- Please look for our community email coming out on Monday. It has a lot of info in it, so please take a few minutes to read it.
- We are going to be using our 5RM numbers from last week for the push press, overhead squat, and press on Tuesday, Thursday, and Friday respectively this week.
- We are in week 3 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
core work
WOD
4 minutes on, 1 minute off for 30 minutes
12 (L3), 10 (L2), 8 (L1) burpee box jumps (24/20)
12 (L3), 10 (L2), 8 (L1) pull-ups
50 (L3), 40 (L2), 30 (L1) double unders
max wall balls (20/14)
… work until 100 wall balls have been completed
STRENGTH
push press: 5×5 @ 70% of 5RM
WOD
10min EMOM
2 cleans (40% of 1RM)
1 minute rest, then…
3 rounds of…
10 deadlifts (ending clean weight)
10 bar-facing burpees
SKILL
progressive gymnastic skill work
WOD
10-9-8-7-6-5-4-3-2-1 goblet lunges (53/35)
10-9-8-7-6-5-4-3-2-1 kb push presses (53/35)
3 body blasters
STRENGTH
overhead squat: 6×5 @ 70% of 5RM
WOD
50 push balls (20/14)
40 kb deadlifts (70/53)
30 mb cleans (20/14)
20 box jumps (30/24)
10 atomic sit-ups (25/15)
STRENGTH
press: 5×5 @ 70% of 5RM
WOD
16min AMRAP
20 russian swings (70/53)
10 push-ups
5 back squats (45% of 1RM)
7AM/8AM
MIN 1&2: 250m row + max box jump overs (24/20)
MIN 3: rest
MIN 4&5: 250m row + max wall balls (20/14)
MIN 6: rest
MIN 7&8: 250m row + max push-ups
MIN 9: rest
MIN 10&11: 250m row + max burp box jumps (24/20)
MIN 12: rest
MIN 13&14: 250m row + max push-ups
MIN 15: rest
MIN 16&17: 250m row + max wall balls (20/14)
MIN 18: rest
MIN 19&20: 250m row + max box jump overs (24/20)
9AM (partners)
MIN 1,2,3: 250m row + max bj overs (24/20)
MIN 4: rest
MIN 5,6,7: 250m row + max wall balls (20/14)
MIN 8: rest
MIN 9,10,11: 250m row + max push-ups
MIN 12: rest
MIN 13,14,15: 250m row + max bur box jumps (24/20)
MIN 16: rest
MIN 17,18,19: 250m row + max push-ups
MIN 20: rest
MIN 21,22,23: 250m row + max wall balls (20/14)
MIN 24: rest
MIN 25,26,27: 250m row + max bj overs (24/20)
WOD
3 rounds
10 hang power cleans (40% of 1RM push press)
10 burpees over bar
2 minutes rest
2 rounds
10 thrusters (40% of 1RM push press)
10 sit-ups
2 minutes rest
1 round
10 push presses (40% of 1RM push press)
10 hand-release push-ups
