The Last Week of 2023! 📅
The last week of 2023 AND the last building week of our strength cycle before we re-test. Coincidence? #NewYearNewPR
Items for the week…
- We are in week 7 of our strength cycle, and will be using our 3RM back squat (Tuesday), bench press (Wednesday) and front squat (Friday) numbers this week that we found two weeks ago.
- We are closed Sunday for Christmas.
- We will have 8am, 9am, and 10am classes on Monday morning.
- Please note we are also closed next Monday for New Year’s Day.
- Our FIT360 classes will be Tuesday and Thursday at 6:30pm this week.
CHRISTMAS
no classes
STRENGTH
back squat: 3×3 @ 90% of 3RM
WOD
15min AMRAP
9 deadlifts (60% of 1RM)
7 burpees over the bar
5 strict pull-ups
STRENGTH
bench press: 5×3 @ 85% of 3RM
WOD
20 back rack reverse lunges (45% of 1RM back squat)
20 goblet squats (53/35)
5 box jumps (30/24)
10 back rack lunges (45% of 1RM back squat)
10 goblet squats (53/35)
5 box jumps (30/24)
5 back rack lunges (45% of 1RM back squat)
5 goblet squats (53/35)
5 box jumps (30/24)
SKILL
core
WOD
5RFT
10 shoulder-to-overheads (55% of 1RM)
10 kb snatches (35/26; 2-for-1)
10 sit-ups (20/14)
STRENGTH
front squat: 3×3 @ 90% of 3RM
WOD
18min AMRAP
5 push-ups
6 step-ups (20;20/16;14)
7 air squats
8 russian swings (70/53)
9 calorie row
7AM / 8AM / 9AM
WOD
“Guts Poker”
Everyone bring 3 crisp singles to play! We’ll talk details on Saturday.
WOD
25min AMRAP
75 air squats
75 sit-ups
75 double unders
50 burpees
50 single-arm kb push press (35/26)
50 kb deadlifts (53/35)
25 pull-ups
25 russian swings (53/35)
25 calorie row
