New Year's Week
We hope everyone was able to enjoy time with family and friends in some capacity during this challenging time of year!
Items for the week…
- We are in week 3 of our strength cycle. We will be working this week off of last week’s 5RM clean, power clean, and deadlift numbers.
- It was requested that we bring the “choice skillwork” back, so we’re going to start mixing that in every other week again. What skill are you interested in working on?!
- We have an adjusted schedule this week for New Year’s…
- Friday, December 31 – regular schedule
- Saturday, January 1 – closed for New Year’s Day
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 (week 3 of 8)
power clean: 5×5 @ 75% of 5RM
WOD
7min AMRAP
7 box jump overs (24/20)
7 mb cleans (20/14)
3 minute rest
7min AMRAP
7 box jumps (30/24)
7 mb squats (20/14)
SKILL
8min EMOM halting clean deadlifts
WOD
5RFT
10 hang power snatch (40% of 1RM power snatch)
20 sec l-sit from rig
8 bar facing burpees
250m/200m row
1 minute rest
STRENGTH (week 3 of 8)
back rack lunge: 3×8 @ 25% 1RM BS
then
clean: 5×5 @ 75% of 5RM
SKILL
choice skillwork
WOD
800m-600-400-200 row
8-6-4-2 strict handstand push-ups
8-6-4-2 strict pull-ups
8-6-4-2 atomic sit-ups (25/15)
8-6-4-2 burpees
8-6-4-2 knees-to-elbows
STRENGTH (week 3 of 8)
deadlift: 5×5 @ 75% of 5RM
WOD
50 double unders
15 back squats (35% of 1RM BS)
15 russian swings (53/35)
15 front squats (same)
15 sit-ups (20/14)
2 wall walks
10 back squats (same)
10 russian swings (53/35)
10 front squats (same)
10 sit-ups (20/14)
50 double unders
