Welcome to December! 🎄
The new hoodies have arrived! We will be dispersing the hotness this week.
Items for the week…
- We are going to be using our 3RM numbers from last week for this week for the overhead squat, press, and push press on Tuesday, Wednesday, and Friday respectively.
- We are in our final week of our progressive gymnastic work.
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
16min AMRAP
1 kb complex (35/26)
5 atomic sit-ups (25/15)
10 ring push-ups
STRENGTH
overhead squat: 4×3 @ 70% of 3RM
WOD
21-15-9
handstand push-ups
back squats (65% of 1RM)
STRENGTH
press: 4×3 @ 70% of 3RM
WOD
14min AMRAP
10 mb cleans (20/14)
8 box step-overs (20/14)
6 jumping lunges
4 strict pull-ups
SKILL
progressive gymnastic skill work
WOD
24min EMOM
Level 1
MIN 1: 11 burpees
MIN 2: 10 bench presses (45% of 1RM)
MIN 3: 15 box jump overs (16″)
Level 2
MIN 1: 13 burpees
MIN 2: 10 bench presses (50% of 1RM)
MIN 3: 15 box jump overs (20″)
Level 3
MIN 1: 15 burpees
MIN 2: 10 bench presses (55% of 1RM)
MIN 3: 15 box jump overs (24″)
STRENGTH
push press: 4×3 @ 70% of 3RM
WOD
30-20-10
calorie row
push balls (20/14)
sit-ups
russian swings (53/35)
7AM/8AM
80 wall balls (20/14)
150 double unders
80 box jump overs (24/20)
… break up however
9AM (partners)
125 wall balls (20/14)
250 double unders
125 box jump overs (24/20)
… break up however
WOD
2RFT
10 ring rows
20 hand-release push-ups
30 box jumps (24/20)
40 v-ups
30 jumping squats
20 ring dips
10 strict pull-ups
