NewsWorkout

Week of 11/28/22

Welcome to December! 🎄

The new hoodies have arrived! We will be dispersing the hotness this week.

Items for the week…

  1. 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.
  2. 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

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