Welcome to June!
Excited that the warm weather seems like it’s here to stay! Please remember to bring a reusable water bottle to the gym each class, so you can refill in the back and stay hydrated.
Items for the week…
- We will be testing our 3RM clean, bench press, and power clean this week.
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
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: 3RM
WOD
2RFT
400m run
30 mb cleans (20/14)
30 push-ups
SKILL
core
WOD
5RFT
10 thrusters (60% of 1RM)
20/15 calorie row
FIT360
24min EMOM
MIN 1: 15/12 calorie row
MIN 2: 15 russian swings (53/35)
MIN 3: 10 burpees
STRENGTH
clean: 3RM
WOD
4RFT
30 double unders
9 back squats (60% of 1RM push press)
30 double unders
15 push presses (60% of 1RM push press)
1 minute rest
STRENGTH
bench press: 3RM
WOD
12min AMRAP
10 kb lunges (35/26)
10 box jump overs (24/20)
10 toes-to-bars
FIT360
45 sec on, 15 sec off for 21 minutes
MIN 1: battle ropes
MIN 2: goblet lunges (53/35)
MIN 3: wall sit
MIN 4: russian swings (53/35)
MIN 5: single unders
MIN 6: single-arm kb push presses (53/35)
MIN 7: burpees
SKILL
handstands
WOD
18min EMOM
MIN 1: 3 mb step-overs + 3 knees-to-elbows
MIN 2: 4 hang power snatches + 4 overhead squats
MIN 3: 5-7 strict pull-ups
7AM / 8AM
7min AMRAP
10 mb squats (20/14)
10 box step-overs (20/16)
10 kb deadlifts (53/35)
2 minutes rest
7min AMRAP
8 mb cleans (20/14)
8 mb box step-overs (20;20/16;14)
8 russian swings (53/35)
2 minutes rest
7min AMRAP
6 wall balls (20/14)
6 burpee mb step-overs (20;20/16;14)
6 single-arm kb push presses (53/35)
9AM (partners)
Same as above. Break up however you would like between partners. 8min AMRAPs, instead of 7min.
WOD
24min EMOM
MIN 1: 10 calorie row or 75 singles
MIN 2: 10 wall balls (20/14) or 10 kb thrusters (35/26)
MIN 3: 12 push-ups or 8 pull-ups
