Monday = Cookie WOD 🍪
Super Dave will once again be leading the Cookie WOD charge on Monday! So, if you’re interested in a swap of deliciousness, bring in some cookies to share!
Items for the week…
- The 12 Days of Christmas is coming up next week! We will have 3 morning classes, a 7am, an 8am, and a 9am. If you’ve never done it, come on in and give it a shot … it’s a mixed bag of holiday fun!
- We are using our our 5RM/10RM press (Monday), overhead squat (Wednesday), and push press (Friday) numbers this week that we set last week. Whichever track you chose for each movement this strength cycle, plan to continue that.
- Sadly, we are in our last week of our toes-to-bar progression!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
press: 5×5 @ 70% of 5RM
press: 4×10 @ 70% of 10RM
WOD
10RFT
2 deadlifts (55% of 1RM)
4 toes-to-bars
6 russian swings (53/35)
150m/120m row
SKILL
core
WOD
3 mins on / 1 min off x4
12 front rack lunges
12 back squats
12 shoulder-to-overhead
max mb cleans (20/14)
L1: 35% of 1RM S2OH
L2: 45% of 1RM S2OH
L3: 55% of 1RM S2OH
FIT360
20min AMRAP
25 double unders
8 hand-release push-ups
6 box jump overs (30/24)
1 wall walk
STRENGTH
overhead squat: 6×5 @ 70% of 5RM
overhead squat: 4×10 @ 70% of 10RM
WOD
12min AMRAP
6 deadlifts (55% of 1RM)
9/7 calorie row
12 wall balls (20/14)
SKILL
toes-to-bars
WOD
2RFT
75 strict presses (45/35)
… 5 push-ups every break
75 front squats (45/35)
… 10 jumping lunges every break
FIT360
4RFT
30 lunges
30 double unders
20 sit-ups
20 single-arm kb/db squats (35/26)
10 push-ups
10 kb/db snatches (35/26)
STRENGTH
push press: 5×5 @ 70% of 5RM
push press: 4×10 @ 70% of 10RM
WOD
4RFT
20 russian swings (53/35)
15 goblet squats (53/35)
10 strict pull-ups
2 wall walks
7AM/8AM
WOD
30min AMRAP
40/30 calorie row
10 push-ups
15 mb sit-ups (20/14)
20 russian swings (35/26)
30 double unders
20 mb box step-ups (20/14)
15 v-ups
10 burpees
9AM
Partner WOD
35min AMRAP
10 push-ups
16 mb sit-ups (20/14)
20 russian swings (35/26)
30 double unders
40/30 calorie row
30 double unders
20 mb box step-ups (20/14)
16 v-ups
10 burpees
WOD
Every 2 minutes for 20 minutes
10 single-arm farmer’s lunges (35/26)
8 single-arm hang kb/db snatches (35/26)
6 single-arm kb/db thrusters (35/26)
