"We should do this all the time!" 🎩
We were excited for Friday night, but it still turned out better than we thought it would! Thank you again to everyone who helped setup AND breakdown … it was truly a team effort celebrating the amazing things that this community has accomplished in the past 10 years. Thank you! 🙏
Items for the week…
- We are back to our regular schedule this week!
- We are working with our 5RM numbers this week … the power clean on Monday, the thruster on Wednesday, and the clean on Friday.
- We are also in week 4 of our progressive, eight-week rowing cycle and will be using our 750m pace again on Thursday.
- Our FIT360 classes will be Tuesday and Thursday at 6:30pm this week.
STRENGTH
power clean: 5×5 @ 85% of 5RM
WOD
3RFT
20 russian swings (53/35)
15 toes-to-bars
10 handstand push-ups
SKILL
rope climbs
WOD
20 burpees over parallettes
20 deadlifts (45% of 1RM)
20 pull-ups
15 burpees over parallettes
15 deadlifts (50% of 1RM)
15 pull-ups
10 burpees over parallettes
10 deadlifts (55% of 1RM)
10 pull-ups
FIT360
18min AMRAP
7 kb thrusters (35/26)
7 pull-ups
7 burpees
STRENGTH
thruster: 5×5 @ 85% of 5RM
WOD
12min AMRAP
35 double unders / 70 singles
10 overhead squats (50% of 1RM)
SKILL
rowing
WOD
5RFT
10 push-ups
20 sit-ups
300/240m row
5-4-3-2-1 rope climbs
FIT360
18min AMRAP
20 sit-ups (20/14)
15 wall balls (20/14)
10 box step-overs (20;20/14;16)
STRENGTH
cleans: 5×5 @ 75% of 5RM
WOD
5min AMRAP
500m row
max wall balls (20/14)
2 minute rest
5min AMRAP
500m row
max mb cleans (20/14)
7AM / 8AM
WOD
50 air squats
40 russian swings (53/35)
30 box jumps (24/20)
20 pull-ups
10 burpees
5 wall walks
10 burpees
20 pull-ups
30 box jumps (24/20)
40 russian swings (53/35)
50 air squats
9AM
Partner WOD
50 air squats
40 russian swings (53/35)
30 box jumps (24/20)
20 pull-ups
10 burpees
5 wall walks
10 burpees
20 pull-ups
30 box jumps (24/20)
40 russian swings (53/35)
50 air squats
WOD
5 rounds…
1 minute max burpee box jump overs (20/16)
1 minute max push balls (20/14)
1 minute max sit-ups (20/14)
1 minute max push-ups
1 minute rest
