The 22nd Anniversary of 09/11
We are going to start the week with a 09/11 Memorial Workout in remembrance of the 22nd anniversary of the attacks on the World Trade Center. I hope you’re able to join us!
Items for the week…
- We are starting a new strength cycle this week!
- Our lifts this cycle will be the hang power snatch/snatch, split jerk, and front rack lunge.
- Athletes will have the option of choosing either the hang power snatch or squat snatch this cycle. Choose whichever you are interested in progressing with, and aim to stick to that lift for the whole cycle.
- The front rack lunge will not be tested and re-tested this cycle, but rather gradually build in a progress load and volume each week.
- We will not have separate FIT360 classes on Tuesday and Thursday at 6:30pm. The workouts for Tuesday and Thursday will be the same all 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.
WOD
2001m run or row
11 box jumps (30/24)
11 kb thrusters (53/35)
11 strict pull-Ups
11 mb cleans (20/14)
11 strict handstand push-ups
11 russian swings (70/53)
11 toes-to-bars
11 kb deadlifts (70/53)
11 kb push presses (53/35)
2001m run or row
STRENGTH
hang power/snatch: 1RM (test)
WOD
Every 3 minutes for 4 rounds
3 wall walks
10 overhead squats (40% of 1RM)
max burpees
1 minute rest
FIT360
2RFT
10 ring rows
20 hand-release push-ups
30 box jumps (24/20)
40 v-ups
30 jumping squats
20 ring dips
10 pull-ups
SKILL
endurance benchmark (re-test)
WOD
20min AMRAP
5 strict pull-ups
1 rope climb
10 mb sit-ups (20/14)
200m run
STRENGTH
split jerk: 1RM (test)
WOD
4RFT
3 barbell complexes (50% of 1RM PP)
10 burpees over parallette
FIT360
28min AMRAP
10 single-arm kb push presses (53/35)
10 wall balls (20/14)
10 russian swings (53/35)
10 mb step-ups (20;20/16;14)
100m single-arm kb farmer’s carry (53/35)
STRENGTH
front rack lunges: 4×10 @ 35% b/w
WOD
60 calorie row
50 thrusters (45/35)
40 push-ups
50 thrusters (45/35)
60 calorie row
7AM / 8AM
5RFT
3 strict handstand push-ups
6 deadlifts (40% of 1RM)
12 pull-ups
24 double unders
9AM (partners)
8RFT
3 strict handstand push-ups
6 deadlifts (40% of 1RM)
12 pull-ups
24 double unders
… non-working partner holds a wall sit.
WOD
5 rounds of…
1 minute of plate push-ups
1 minute of single-arm kb squats (35/26)
1 minute of calorie row
1 minute of sit-ups
1 minute of single-arm kb push presses (35/26)
1 minute of rest
