First Week on StreamFit!
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. Any class November 7 and later should be reserved in StreamFit. Please reach out with any questions!
Items for the week…
- We will be using last week’s 3RM clean (Monday), bench press (Wednesday), and power clean (Friday) numbers this week.
- We are in week 6 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: 3×3 @ 70% of 3RM
WOD
25-20-15-10 calorie row
… after each row, complete …
10 ring rows
15 presses (45/35)
20 front rack lunges (45/35)
SKILL
pull-ups
WOD / FIT360
Every 5 minutes for 20 minutes
200m/150m row
10 burpees over rower
200m/150m row
15 russian swings (53/35)
STRENGTH
bench press: 3×7 @ 75% of 3RM
WOD
8RFT
7 push-ups
6 deadlifts (45% of 1RM)
5 toes-to-bars
… E2MOM 3 box jump overs (24/20)
SKILL
choice
Partner WOD
20RFT
20/15 calorie row
15 push presses (50% of 1RM)
10 burpees
Partner FIT360
20RFT
20/15 calorie row
15 single-arm kb push presses
10 burpees
Level 1: 26/20 kb push press
Level 2: 35/26 kb push press
Level 3: 53/35 kb push press
STRENGTH
clean: 3×3 @ 70% of 3RM
WOD
15min EMOM
MIN 1: wall walks
MIN 2: 5 thrusters + max burpees
MIN 3: rest
Level 1: 2 wall walks, 40% of 1RM thruster
Level 2: 3 wall walks, 45% of 1RM thruster
Level 3: 4 wall walks, 50% of 1RM thruster
7AM/8AM
WOD
8RFT
8 pull-ups
8 kb snatches (53/35)
8 air squats
8 goblet lunges (53/35)
9AM
Partner WOD
12RFT
12 pull-ups
12 kb snatches (53/35)
12 air squats
12 goblet lunges (53/35)
WOD
22min AMRAP
4 single-arm kb squats (53/35)
3 single-arm kb push presses (53/35)
2 burpee pull-ups
