NewsWorkout

Week of 11/14/22

Mark Your Calendars!

The annual 13 Stars Holiday Party is BACK! It will be at Tashmoo on Thursday, December 8 starting at 7pm. Open bar until the tab runs out. Call out of work on Friday now.

Items for the week…

  1. We are going to be using our 5RM numbers from two weeks ago for the press, push press, and overhead squat on Tuesday, Thursday, and Friday respectively this week.
  2. We are in week 4 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
choice skill work

WOD

Every 5 minutes for 4 rounds

Level 3
8 barbell lunges (35% of 1RM FS)
15 strict handstand push-ups
8 barbell lunges (35% of 1RM FS)
100 double unders

Level 2
6 barbell lunges (35% of 1RM FS)
13 strict handstand push-ups
6 barbell lunges (35% of 1RM FS)
80 double unders

Level 1
4 barbell lunges (35% of 1RM FS)
11 strict handstand push-ups
4 barbell lunges (35% of 1RM FS)
60 double unders

STRENGTH
press: 5×5 @ 80% of 5RM

WOD
12min AMRAP

Level 2
35/30 calorie row
25 pull-ups
25/20 calorie row
15 toes-to-bars
15/10 calorie row
5 muscle-ups

Level 1
35/30 calorie row
25 ring rows
25/20 calorie row
20 jumping pull-ups
15/10 calorie row
15 hanging knee raises

SKILL
progressive gymnastic skill work

WOD
18min AMRAP
100 wall balls (20/14)
80 kb snatches (35/26)
60 box jump overs (24/20)
40 push presses (45% of 1RM)
max calorie row

STRENGTH
push press: 5×5 @ 80% of 5RM

WOD
5RFT
60 double unders
9 hang power cleans (50% of 1RM)
5-4-3-2-1 wall walks
1 minute rest

STRENGTH
overhead squat: 5×5 @ 80% of 5RM

WOD
10RFT
5 deadlifts (bodyweight)
7 push-ups
9 sit-ups

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