💨 The Smoke Is Gone!
We can add ‘wildfire air’ to the bingo board of things we didn’t think we see in the past few years. But here we are! Things are ok at the gym with the air quality back to normal. The doors and windows are open to let ALL the fresh air in!
Items for the week…
- We will using last week’s 3RM numbers this week for the 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: 3×3 @ 75% of 3RM
WOD
3 rounds
15 presses (50% of 1RM)
15 burpee box jumps (20/16)
then
60/45 calorie row
SKILL
core
WOD
15min AMRAP
9 box jumps (24/20)
6 single-arm kb snatches (53/35)
3 strict handstand push-ups
FIT360
25-20-15-10-5 pull-ups
5-10-15-20-25 box jumps (24/20)
… sprint 20m every 90 seconds
STRENGTH
bench press: 3×3 @ 75% of 3RM
WOD
Every 90 seconds for 15 minutes
1-2-3-4-5-6-7-8-9-10 toes-to-bars
30 double unders
max calorie row
SKILL
progressive gymnastic work
WOD
5 rope climbs
400m run
21 thrusters (40% of 1RM)
800m run
21 thrusters (40% of 1RM)
400m run
5 bar muscle-ups
FIT360
3RFT
10 burpee pull-ups
15 mb step-overs (20;20/16;14)
20 kb squats (35/26)
30 seconds rest
STRENGTH
clean: 3×3 @ 75% of 3RM
WOD
12min EMOM
MIN 1: 20 kb deadlifts (53/35)
MIN 2: 10 reverse lunges (2-for-1)
MIN 3: 10 single-arm kb push presses (53/35) (e/s)
MIN 4: 10 box jumps (24/20)
7AM / 8AM
10min AMRAP
12 kb push presses (35/26; each hand)
12 kb deadlifts (70/53)
30 second plank hold
2 minutes rest
10min AMRAP
12 push balls (20/14)
12 russian twists (20/14)
30 second squat hold
9AM (partners)
12min AMRAP
Partner 1
12 kb push presses (35/26; each hand)
12 kb deadlifts (70/53)
Partner 2
plank hold while P1 completes round
2 minutes rest
12min AMRAP
Partner 1
12 push balls (20/14)
12 russian twists (20/14)
Partner 2
squat hold while P1 completes round
WOD
10RFT
5 burpees over parallette
5 strict pull-ups
5 hand-release push-ups
100m row sprint
