Bringing August To A Close!
We’ve had a beautiful stretch of weather the past few weeks (with the occasional rainstorm tsunami), so hoping this continues into Labor Day!
Items for the week…
- We are bringing Bring-A-Friend Week back the week of 09/11! Tell your friends! We’ll be emailing more details as the week gets closer.
- We are in week 7 of our strength cycle.
- This week we will be using our 3RM push press, deadlift, and press numbers from two weeks ago. You can also build slightly (5-10#) from last week as an option too.
- 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
push press: 3×3 @ 80% of 3RM
WOD
5RFT
20/16 calorie row
15 russian swings (70/53)
5 burpee pull-ups
SKILL
mile run (re-test)
WOD
16min EMOM
MIN 1: 5 ring rows + 10 push-ups
MIN 2: 3 front squats + 3 push presses + 3 back squats (50% of 1RM PP)
FIT360
18min AMRAP
10 single-arm kb push presses (53/35)
10 wall balls (20/14)
10 russian swings (53/35)
10 weighted step-ups (20/14)
100m single-arm kb carry (53/35)
STRENGTH
deadlift: 3×3 @ 85% of 3RM
WOD
5min AMRAP x3
100m single-arm kb carry (53/35)
6 front rack lunges (35% of 1RM front squat)
6 strict handstand push-ups
SKILL
toes-to-bars
WOD
25 deadlifts (40% of 1RM)
15 knees-to-elbows
1000m row
2 minute rest
25 deadlifts (35% of 1RM)
10 knees-to-elbows
500m row
FIT360
4min AMRAP x5
200m run
10 box jump overs (20/16)
max pull-ups
STRENGTH
press: 3×3 @ 80% of 3RM
WOD
16min AMRAP
10/8 calorie row
10 burpees to a target
6 toes-to-bars
Grab a partner! Each partner will complete all of the reps for one particular exercise. So P1 does all rowing, P2 does all burpees, P1 does all T2Bs, P2 does all rowing, and so on…
7AM/8AM
WOD
7RFT
7 burpees
7 kb deadlifts (53/35)
7 kb push presses (53/35)
7 ring rows
7 wall balls (20/14)
7 hanging knee raises
7 mb step-ups (20/14)
9AM (partners)
WOD
7RFT
7 strict pull-ups
7 kb deadlifts (53/35)
7 kb push presses (53/35)
7 ring rows
7 wall balls (20/14)
7 hanging knee raises
7 mb step-ups (20/14)
… EMOM 3 burpees
One partner will complete all the reps for one exercise, and then switch. P1 does all the burpees, P2 does all the deadlifts, P1 does all the push presses, etc. While one partner is working, the other partner is doing a dead hang, wall sit, or plank hold. At the top of the minute, partners will stop what they are doing, and drop for 3 burpees together.
WOD
5RFT
6 burpee box jump overs (24/20)
12 russian swings (53/35)
6 goble squats (53/35)
12 kb push presses (53/35)
This is a relay style partner workout. Each partner will complete all of the work, but ONLY after P1 finishes the same work. So P1 completes the BBJOs, and then P2 completes the BBJOs, and then P1 completes the RSs, and then P2 completes the RSs, and so on.
