🧙♀️ Happy Halloween!
Our new t-shirts are in, and many of you have gotten yours already. If you haven’t gotten yours yet, just ask, and we’ll make sure you get yours this week! They came out great.
Items for the week…
- This is week 8 of our strength cycle … our 1RM re-test week!
- We will be re-testing our hang power snatch/snatch and split jerk this week, and also working with our heaviest set of front rack lunges of the cycle.
- 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
toes-to-bars
WOD
15min AMRAP
1 deadlift (65% b/w) + 1 strict pull-up + 1 wall walk
3 deadlifts (65% b/w) + 3 strict pull-ups + 3 wall walks
5 deadlifts (65% b/w) + 5 strict pull-ups + 5 wall walks
STRENGTH
hang power snatch/snatch: 1RM (re-test)
WOD
15-10-5
kb snatches (53/35)
box jump overs (24/20)
toes-to-bars
mb sit-ups (20/14)
calorie row
30 second rest
FIT360
10-9-8-7-6-5-4-3-2-1
wall balls (20/14)
ring rows
push-ups
SKILL
core
WOD
18min EMOM
MIN 1: 16 kb reverse lunges (35/26)
MIN 2: 13 bench presses (50% b/w)
MIN 3: 10 kb thrusters (35/26)
STRENGTH
split jerk: 1RM (re-test)
WOD
14min AMRAP
10 mb cleans (20/14)
10 pull-ups
10 double unders
10 jumping lunges (2-for-1)
FIT360
24min AMRAP
2-4-6-8-10…
burpee pull-ups
mb squats (20/14)
front & back lunges
kb deadlifts (53/35)
STRENGTH
front rack lunges: 3×3 @ 70% b/w
WOD
3RFT
15 burpee box jump overs (24/20)
13 shoulder-to-overhead (55% of 1RM push press)
11 plate push-ups
7AM / 8AM
WOD
70 calorie row
60 box jump overs (30/24)
50 kb snatches
40 wall balls (20/14)
30 handstand push-ups
20 strict pull-ups
9AM (partners)
WOD
80 calorie row
70 box jump overs (30/24)
60 kb snatches (2-for-1)
50 wall balls (20/14)
40 strict handstand push-ups
30 strict pull-ups
WOD
15-10-5
russian swings (70/53)
knees-to-elbows
then
750m row
then
5-10-15
russian swings (70/53)
knees-to-elbows
then
750m row
