Friday Night Lights Cometh!
Items for the week…
- We are entering week 6 of our strength cycle, and will be using a % of last week’s 3RM numbers for our back squat, front squat, and split jerk this week.
- COMPETITIVE ATHLETES: this Friday night is the night! And we have a full house! Get excited! See you at 7pm.
- An email was sent out on Sunday regarding our annual Black Friday deals, morning class caps, equipment updates, and more.
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: 3×3 @ 75% of 3RM
WOD
15min AMRAP
9 deadlifts (40% of 1RM)
7 burpees over the bar
5 back-to-front lunges
SKILL
8min rope climb EMOM
WOD
18min EMOM
MIN 1: 5-7 strict handstand push-ups
MIN 2: 18/15 calorie row
MIN 3: 6-8 thrusters (75% of 1RM; from rig)
STRENGTH
bench press: 4×6 @ 80% of 1RM (week 6 of 8)
then
back squat: 3×3 @ 75% of 3RM (week 6 of 8)
SKILL
10min clean complex EMOM
WOD
10-9-8-7-6-5-4-3-2-1
strict pull-ups
push-ups
air squats
sit-ups
… E2MOM 1 rope climb
STRENGTH
split jerk: 3×3 @ 75% of 3RM
WOD
4RFT
100 singles
5 body blasters
20 box jump overs (20/16)
