Happy Hour(s) + Merch
Two reminders… we’re getting together on Friday, September 22 at 6pm at the Famished Frog for happy hour. And we’re putting an order for new merch (the designs have been posted both to the FB group and emailed out), so please let us know what size and cut you’d like!
Items for the week…
- We are in week 2 of our strength cycle
- Keep your 1RM numbers close from last week, because that will help us have an idea of where our 5RM numbers should be.
- We’ve got some toes-to-bars skill work on Tuesday to prep us for toes-to-bars in the workout on Friday.
- 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.
STRENGTH
hang power snatch/snatch: 5RM
WOD
40 pull-ups
40 push balls (20/14)
40 sit-ups (20/14)
40 russian swings (53/35)
40 box jumps (30/24)
SKILL
toes-to-bars
WOD
16min EMOM
MIN 1: max calorie row
MIN 2: 30 double unders
2 minute rest
800m run
FIT360
5min AMRAP
1 minute max mb step-overs (20;20/16;14)
30 russian twists (20/16)
1 minute rest
5min AMRAP
1 minute max kb push presses (35/26; each hand)
30 ring rows
1 minute rest
5min AMRAP
1 minute max kb lunges (35/26; one hand)
30 box side step-overs (24/20)
1 minute rest
5min AMRAP
1 minute max kb thrusters (35/26; each hand)
30 burpees
STRENGTH
front rack lunges: 4×8 @ 40% b/w
WOD
14min AMRAP
5 atomic sit-ups (25/15)
5 step overs (20;25/16;15)
5 lunges (25/15; 2-for-1)
5 plate push-ups
STRENGTH
split jerk: 5RM
WOD
10-9-8-7-6-5-4-3-2-1
kb snatches (35/26)
bench press (50% of 1RM)
goblet squats (35/26)
FIT360
4RFT
4 burpee box jump overs (20/16)
8 kb deadlifts (70/53)
12 push-ups
16 ring rows
200m run
1 minute rest
SKILL
squats
WOD
Every 4 minutes for 4 rounds
20 toes-to-bars
10 burpee box jump overs (20/16)
max wall balls (20/14)
2 minute rest
7AM / 8AM
6RFT
6 box jumps (24/20)
6 burpees
6 pull-ups
400m-400m-300m-300m-200m-200m run
9AM (partners)
8RFT
6 box jumps (24/20)
6 burpees
6 pull-ups
… Partner 2 is running a 300m run and will switch.
WOD
30-20-10
kb squats (35/26)
plate push-ups
3 minute rest, then
15 burpee pull-ups
