Friday the 13th! 🪓
The fall weather is certainly here! And so is the spookiest day of the season!
Items for the week…
- We are in week 5 of our strength cycle
- We will be testing our 3RM this week for the split jerk and hang power snatch/snatch!
- We’ve got an endurance test (different from our last endurance test) on Friday as well!
- 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.
SKILL
core
WOD
10RFT
5 deadlifts (50% of 1RM)
5 ring dips
5 strict pull-ups
1 wall walk
STRENGTH
hang power snatch/snatch: 3RM (5 of 8)
WOD
14min AMRAP
5 burpee pull-ups
10 single-arm kb push presses (53/35)
20 double unders
FIT360
22min AMRAP
8 plate push-ups
10 calorie row
max effort ring rows
SKILL
toes-to-bars
WOD
20min EMOM
MIN 1: max calorie row
MIN 2: max double unders
MIN 3: max burpees
MIN 4: max rest
STRENGTH
split jerk: 3RM (week 5 of 8)
WOD
10-9-8-7-6-5-4-3-2-1 front squats (40% of 1RM)
1 rope climb
FIT360
2 rounds of…
1 minute max lunges
1 minute max box jumps (20/16)
1 minute max kb squats (53/35)
1 minute max burpees
1 minute rest
1 minute max gobet lunges (53/35)
1 minute max box jump overs (20/16)
1 minute max air squats
1 minute max burpees
1 minute rest
SKILL
endurance test
WOD
Every 4 minutes for 3 rounds
30 box jump overs (24/20)
30 goblet squats (35/26)
max handstand push-ups
1 minute rest
WOD
7AM / 8AM
10RFT
8 burpee mb step-overs (20;20/14;16)
4 strict handstand push-ups
1 rope climb
9AM (partners)
15RFT
8 burpee mb step-overs (20;20/14;16)
4 strict handstand push-ups
1 rope climb
WOD
23 minute running clock…
2 minutes to complete 24/20 calorie row, then…
… at the 2:00 mark, start an EMOM of…
MIN 1: 30-50 double unders
MIN 2: 12-15 kb squats (35/26; each hand)
MIN 3: 8-10 burpees
