NewsWorkout

Week of 11/21/22

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…

  1. We are going to be testing our 3RM this week for the press, overhead squat, and push press on Monday, Wednesday, and Saturday respectively.
  2. We are testing our push press on Saturday, because we are closed both Thursday and Friday.
  3. 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

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