Fools Summer
Looks like we spoke too soon and Fools Summer struck again, because we’re back to temps high in the 70s this week. Much more Spring-like!
Items for the week…
- We will be using our 3RM number from last week for the back squat (Monday), hang power clean (Wednesday), and front squat (Friday) this week.
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
- Registration for 13’s Fittest 2023 is open … find your partner and register! Spots are limited.
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
back squat: 3×3 @ 85% of 3RM
WOD
15min AMRAP
50 double unders
10 kb thrusters (35/26)
5 toes-to-bars
SKILL
rowing & ropes
WOD
Every 3 minutes for 7 rounds
Level 3
10 pull-ups
20 push-ups
30 air squats
Level 2
10 jumping pull-ups
15 push-ups
20 air squats
Level 1
10 ring rows
10 push-ups
10 air squats
FIT360
24min EMOM
MIN 1: 10 box jumps (24/20)
MIN 2: 10-15 russian swings (53/35)
MIN 3: 10 lunges (2-for-1)
MIN 4: 30 second plank hold
STRENGTH
hang power clean: 3×3 @ 85% of 3RM
WOD
400m/320m row
then
20-15-10
deadlifts (30% of 1RM)
mb box step-overs (20;20/16;14)
sit-ups
then
400m/320m row
SKILL
pull-up skill work
WOD
4RFT
20 kb suitcase carry lunge (L arm, R leg)
20 russian swings
20 goblet curtsy squats
20 kb deadlifts
20 kb suitcase carry lunge (R arm, L leg)
FIT360
5 rounds of 40 sec on/20 sec off
parallette hops
plate squats with horizontal press (25/15)
1 minute rest
4 rounds of 40 sec on/20 sec off
ring rows
single-arm v-ups
1 minute rest
3 rounds of 40 sec on/20 sec off
mb lunges (20/14)
hanging knee raises
STRENGTH
front squat: 3×3 @ 85% of 3RM
WOD
Every 2 minutes for 6 rounds
10 burpee box jump overs (20/16)
max wall balls (20/14)
1 minute rest
7AM/8AM
20min AMRAP
5 stict pull-ups
10 wide push-ups
15 jumping squats
5 strict chin-ups
10 close push-ups
15 jumping lunges
… E2MOM 20m farmer’s carries (53/35; each hand)
9AM (partners)
30min AMRAP
5 stict pull-ups
10 wide push-ups
15 jumping squats
5 strict chin-ups
10 close push-ups
15 jumping lunges
… E2MOM 20m farmer’s carries (53/35; each hand)
WOD
22min AMRAP
10 dips
10 ring rows
10 burpees over parallette
10 v-ups
