Is Your Ugly Sweater Ready?! 🤦🏽♂️
The Holiday Party cometh!
Items for the week…
- This year’s holiday party is this Thursday, December 8 @ 7pm at Tashmoo. Open bar. Food for purchase. Ugly sweaters encouraged, but not required. Hope to see you there!
- Thursday’s 6:30pm and 7:30pm, as well as the three early morning classes on Friday have been removed from Zen to allow our coaches to enjoy the night.
- We are in week 7 of our strength cycle which means … DUM! DUM! DUM! … our 1RM re-tests are coming up next 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: 3×3 @ 80% of 3RM
WOD
500m/400m row
then
4 rounds of…
8 goblet lunges (70/53)
12 toes-to-bars
16 russian swings (70/53)
50 double unders
then
500m/400m row
SKILL
handstand skill work
WOD
21-15-9
deadlifts (40% of 1RM)
sit-ups (20/14)
ring dips
… and collect 8 wall walks whenever
STRENGTH
overhead squat: 3×3 @ 80% of 3RM
WOD
6RFT
8 burpee box jump overs (24/20)
4 strict handstand push-ups
2 bar muscle-ups
STRENGTH
push press: 3×3 @ 80% of 3RM
WOD
3min AMRAP
9 power cleans (50% of 1RM push press)
9 shoulder-to-overheads (50% of 1RM push press)
9 back squats (50% of 1RM push press)
2 minute rest
4min AMRAP
6 power cleans (55% of 1RM push press)
6 shoulder-to-overheads (55% of 1RM push press)
6 back squats (55% of 1RM push press)
2 minute rest
5min AMRAP
3 power cleans (60% of 1RM push press)
3 shoulder-to-overheads (60% of 1RM push press)
3 back squats (60% of 1RM push press)
SKILL
choice skill work
WOD
Every 6 minute for 30 minutes
Level 3
40 wall balls (20/14)
100 double unders
10 strict pull-ups
max effort calorie row
Level 2
30 wall balls (20/14)
50 double unders
5 strict pull-ups
max effort calorie row
Level 1
30 wall balls (14/10)
150 singles
10 jumping pull-ups
max effort calorie row
