The Cold Weather Is Officially Here! 🥶
We are told that the new hoodies are being shipped out on 11/23, so will hopefully be here by the end of the week. 🤞
Items for the week…
- We are going to be testing our 3RM this week for the press, overhead squat, and push press on Monday, Wednesday, and Saturday respectively.
- We are testing our push press on Saturday, because we are closed both Thursday and Friday.
- We are in week 5 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.
STRENGTH
press: 3RM
WOD
15min EMOM
Level 3
MIN 1: 17/13 calorie row
MIN 2: 10 front squats (65% of 1RM)
MIN 3: 15 plate push-ups
Level 2
MIN 1: 14/11 calorie row
MIN 2: 10 front squats (60% of 1RM)
MIN 3: 12 plate push-ups
Level 1
MIN 1: 11/9 calorie row
MIN 2: 10 front squats (55% of 1RM)
MIN 3: 9 plate push-ups
SKILL
progressive gymnastic skill work
WOD
18min AMRAP
8 kb reverse lunges (35/26; each hand; 2-for-1)
6 burpees
4 kb snatches (35/26; 2-for-1)
STRENGTH
overhead squat: 3RM
WOD
1000m/800m row
25 pull-ups
750m/600m row
20 knees-to-elbows
500m/400m row
15 toes-to-bars
CLOSED
CLOSED
7AM/8AM
STRENGTH
push press: 3RM
WOD
6RFT
5 thrusters (65% of 1RM)
5 burpees over parallette
35 double unders
9AM (partners)
STRENGTH
push press: 3RM
WOD
9RFT
5 thrusters (65% of 1RM)
5 burpees over parallette
35 double unders
