A Tropical Triathlon ⛈️
Congrats to Julie and Emily S for completing the Jersey Girl Triathlon (which turned into a duathlon) on Sunday! These ladies swam in rough currents, swallowed a few gallons of salt water, had the bike portion scrapped, and then crushed a 5k … all in a tropical storm!
Items for the week…
- We are in week 3 of our strength cycle
- We will be using last week’s 5RM numbers this week, so keep them handy!
- We’ve got some toes-to-bars skill work on Tuesday to prep us for toes-to-bars in the workout on Friday.
- Our FIT360 classes will be Tuesday and Thursday at 6:30pm.
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
hps/snatch: 5×5 @ 70% of 5RM (3 of 8)
WOD
Every 4 minutes for 4 rounds
400m/320m row
10 push-ups
max back squats (40% of 1RM)
SKILL
choice
WOD
10-8-6 push presses (70% of 1RM)
10-8-6 box jumps (30/24)
15 russian swings
FIT360
20min EMOM
MIN 1: 40 second overhead hold (45/25)
MIN 2: 6 burpee pull-ups
MIN 3: 8 kb squats (35/26; each hand)
MIN 4: 10 ring rows
STRENGTH
front rack lunges: 4×5 @ 45% b/w (3 of 8)
WOD
16min EMOM
MIN 1: 5-7 burpee pull-ups
MIN 2: 10-15 box step-overs (24;20/20;16)
MIN 3: 45 second wall sit with plate overhead (25/15)
MIN 4: 10-12 wall balls (20/14)
STRENGTH
split jerk: 5×5 @ 75% of 5RM (3 of 8)
WOD
20RFT
1 clean (40% of 1RM)
2 burpees over the bar
3 toes-to-bars
FIT360
18-15-12-9-6
kb deadlifts (70/53)
box jumps (24/20)
single-arm kb push presses (53/35)
single-arm kb squats (53/35)
… 250m row after each round
SKILL
core
WOD
20min AMRAP
5 strict pull-ups
15 mb sit-ups (20/14)
1 rope climb
10 double unders
7AM / 8AM
25 burpee pull-ups
50 calorie row
75 medball sit-ups (20/14)
100 wall balls (20/14)
9AM (partners)
30 burpee pull-ups
60 calorie row
90 medball sit-ups (20/14)
120 wall balls (20/14)
WOD
24min EMOM
MIN 1: 12 presses (50% of 1RM)
MIN 2: 12 back rack lunges (same)
MIN 3: 10 hand-release push-ups
MIN 4: 10 air squats
