Our Last Build Week! 💪
This will be our last build week before we re-test our clean, power clean, and bench press 1RMs next week!
Items for the week…
- We will be using our 3RM clean (Monday), bench press (Wednesday), and power clean (Friday) numbers this week. Our 1RM re-test is the following week.
- We are kicking off a new toes-to-bar progression this week!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
clean: 3×3 @ 85% of 3RM
WOD
8RFT
2 rope climbs
5 burpees
10 presses (40% of 1RM)
SKILL
toes-to-bars
WOD
24min EMOM
MIN 1: 2-4 wall walks
MIN 2: 20 bench presses (40% of 1RM)
MIN 3: 15 russian swings (70/53)
MIN 4: 20 mb sit-ups (20/14)
FIT360
22min AMRAP
10 air squats
10 lunges
10 push-ups
10 double unders
1 rope climb
STRENGTH
bench press: 3×5 @ 85% of 3RM
WOD
14min AMRAP
300m/240m row
10 thrusters (30% of 1RM)
30 second wall sit
SKILL
core
WOD
Every 2 minutes for 10 minutes
1 tempo front squat
1 double bounce front squat
1 front squat
5 back squats
1 minute rest
12min AMRAP
8 hand-release push-ups
12 kb hang clean & jerk (35/26)
16 goblet lunges (35/26)
24 double unders
FIT360
18min EMOM
MIN 1: 1 round of “Cindy”
MIN 2: 12/9 calorie row
STRENGTH
power clean: 3×3 @ 85% of 3RM
WOD
13min AMRAP
6 deadlifts (55% of 1RM)
9/7 calorie row
12 wall balls (20/14)
7AM/8AM
WOD
4RFT
10 single-arm kb presses (53/35; 2-for-1)
15 goblet squats (53/35)
10 goblet lunges (53/35; 2-for-1)
15 push-ups
10 strict pull-ups
9AM
Partner WOD
6RFT
10 single-arm kb presses (35/26; 2-for-1)
15 goblet squats (35/26)
10 goblet lunges (35/26; 2-for-1)
15 push-ups
10 strict pull-ups
WOD
25min AMRAP
50 air squats
50 russian swings (70/53)
50 double unders
30 burpees
30 sit-ups
30 kb deadlifts (35/26)
10 pull-ups
10 single-arm kb push presses (35/26)
10 calorie row
