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NewsWorkout

Week of 12/13/21

New Strength Cycle

Items for the week…

  1. Thank you to everyone who came out to the holiday party on Thursday night … it was one to remember!
  2. There are 0 squats this week.
  3. This week starts our new strength cycle, and it will be the clean (1RM test), back rack lunge (for %), power clean (1RM test), and deadlift (1RM test).

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
power clean: 1RM (test)

WOD
25 toes-to-bars
50 push-ups
75/65 calorie row
50 box jumps (24/20)
25 pull-ups

SKILL
pushing & pulling skillwork

WOD
25min EMOM
MIN 1: max strict pull-ups
MIN 2: max sit-ups
MIN 3: max jumping lunges
MIN 4: max burpees
MIN 5: max plank hold

STRENGTH
deadlift: 1RM (test)

WOD
6min EMOM
3 push presses (75% of 1RM)
max double unders
2 minute rest
50/40 calorie row
EMOM 3 power cleans (40% of 1RM)

SKILL
choice skillwork

WOD
21-15-9 deadlifts (40% of 1RM)
21-15-9 knees-to-elbows
42-30-18 double unders

STRENGTH
back rack lunge: 2×9 @ 20% 1RM BS
then
clean: 1RM (test)

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