Switching November 7!
Just a reminder that we are switching from Zen Planner to StreamFit on November 7! You will be able to start reserving space in classes on StreamFit on November 1 as long as you have set-up your account. Please take a look at the email that was sent out last week with details, and let us know if you have any questions!
Items for the week…
- We will be testing our 3RM clean (Monday), bench press (Wednesday), and power clean (Friday) this week.
- We are in week 5 of our pull-up progression this week as well.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
clean: 3RM
WOD
15min EMOM
MIN 1: 12/10 calorie row
MIN 2: 15 bench presses
MIN 3: max box jump overs (24/20)
Level 3: 12/10 cals, 50% bench press, 24/20
Level 2: 11/9 cals, 45% bench press, 20/16
Level 1: 10/8 cals, 40% bench press, 16/12
SKILL
pull-ups
WOD / FIT360
A whole bunch of wall balls.
… and! …
Complete hanging reps every 2 minutes.
15 minute time cap
Level 3: 150 wall balls + 5 toes-to-bars
Level 2: 120 wall balls + 3 toes-to-bars
Level 1: 100 wall balls + 3 hanging-knee-raises
STRENGTH
bench press: 3RM
WOD
14min AMRAP
15 front squats
9/7 calorie row
15 push presses
9/7 calorie row
15 sit-ups
9/7 calorie row
Level 3: 40% of 1RM push press (for both movements)
Level 2: 35% of 1RM push press (for both movements)
Level 1: 30% of 1RM push press (for both movements)
SKILL
handstand work
WOD
21min EMOM
MIN 1: jumping rope
MIN 2: thrusters
MIN 3: max burpee box jumps
Level 3: 50 doubles, 15 thrusters (45%), 24/20
Level 3: 25 doubles, 13 thrusters (40%), 20/16
Level 3: 75 singles, 10 thrusters (35%), 16/12
FIT360
18min EMOM
MIN 1: 15/12 calorie row
MIN 2: 5 strict pull-ups + 5 burpees
MIN 3: 10 jumping lunges
STRENGTH
power clean: 3RM
WOD
Every 2 minutes for 16 minutes
6 kb cleans
9 mb box step-overs
12 push balls
Level 3: 35/26 kettlebell, 20#/14# medball + 20″/16″ box, 20#/14# medball
Level 2: 26/20 kettlebell, 14#/10# medball + 16″/12″ box, 14#/10# medball
Level 1: 20/15 kettlebell, 10#/6# medball + 16″/12″ box, 10#/6# medball
7AM/8AM
WOD
5min AMRAP
18 step ups (35/26)
3 wall climbs
36 double unders / 36 singles
2 minutes rest
5min AMRAP
5 burpees
10 wall balls (20/14)
15 kb swings 53/35
2 minutes rest
5min AMRAP
max calorie row
2 minutes rest
5min AMRAP
3 ring rows
6 push-ups
12 sit-ups
2 minutes rest
REPEAT 1 of the 4 – luck of the draw, whichever you pull out of the hat
9AM
Partner WOD
6min AMRAP
18 mb box step-ups (20/14)
3 wall walks
30 double unders
1 minute rest
6min AMRAP
5 burpees
10 wall balls (20/14)
15 russian swings (53/35)
1 minute rest
6min AMRAP
max calorie row
1 minute rest
6min AMRAP
3 ring rows
6 push-ups
12 sit-ups
1 minute rest
REPEAT 1 of the 4 – luck of the draw, whichever you pull out of the hat
WOD
7min AMRAP
5 dips
5 ring rows
5 jumping squats
1 minute rest
7min AMRAP
5 box jumps (24/20)
5 v-ups
5 push-ups
1 minute rest
7min AMRAP
5 push balls (20/14)
5 russian twists (20/14; 2-for-1)
5 mb cleans (20/14)
1 minute rest
4min AMRAP
max effort burpees
