🍂 Fall Has Arrived
The fall weather is certainly here! Break out the 13S hoodies, and dress warm if you need it!
Items for the week…
- We are in week 7 of our strength cycle.
- Next week we will be re-testing our 1RM hang power snatch / snatch and split jerk, and then working towards our heaviest day of front rack lunges.
- 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.
WOD
16min AMRAP
1 rope climb
2 push presses (75% of 1RM)
3 pistols (2-for-1) / 3 jumping squats
4 kb snatches (53/35; 2-for-1)
5 mb cleans (20/14)
6 burpees
7 sit-ups
8 push-ups
9 russian swings (53/35)
10 wall balls (20/14)
STRENGTH
hang power snatch/snatch: 3×3 @ 80% of 3RM
WOD
500m-400m-300m-200m row
15 overhead squats (40% of 1RM)
FIT360 (6:30pm)
500m/420m row
1 minute rest, then…
8 rounds of…
10 russian swings (70/55)
5 burpees to a plate
1 wall walk
SKILL
core
WOD
3RFT
40 air squats
20 ring push-ups
10 strict pull-ups
5 bar muscle-ups
STRENGTH
split jerk: 3×3 @ 85% of 3RM
WOD
3 rounds of…
5 hang power cleans (45% of 1RM)
5 goblet squats (70/53)
5 strict handstand push-ups
then
25 ring dips
FIT360 (6:30pm)
22min EMOM
5 box jumps (24/20)
5 push-ups
max russian swings (53/35)
STRENGTH
front rack lunges: 3×5 @ 65% b/w
WOD
Level 3
800m-400m-200m run
10-8-6 burpee box jump overs (24/20)
100-80-60 double unders
Level 2
800m-400m-200m run
10-8-6 burpee box jump overs (20/16)
150-125-100 single unders
Level 1
400m-200m-200m run
10-8-6 burpee box jump overs (20/16)
150-125-100 single unders
WOD
7AM / 8AM
20min AMRAP
2-4-6-8-10-12…
mb step-ups (20;20/14;16)
russian swings (53/35)
ring push-ups
burpees
9AM (partners)
25min AMRAP
2-4-6-8-10-12…
mb step-ups (20;20/14;16) / russian swings (53/35)
ring push-ups / burpees
WOD
25min EMOM
MIN 1: 4-6 parallette pass-through push-ups
MIN 2: 8-10 box jumps (24/20)
MIN 3: 40 second plank hold
MIN 4: 25-50 double unders
MIN 5: 12-15 air squats
