First Day of Spring! 🌷
Another day of nice temps this week… highs in the 60s most days. Looking forward to getting that garage door open!
Items for the week…
- I hope we’re all excited for Brian’s Bane on Friday!
- We are in week 6 of the strength cycle and we will be using our 3RM/8RM thruster (Monday) and snatch (Wednesday) numbers from last week, and bumping up the bodyweight percentage for our front rack lunges (Friday).
- We are in week 6 of our pull-up progression as well!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
thruster: 5×3 @ 70% of 3RM
thruster: 2×8 @ 70% of 8RM
WOD
4RFT
10 back squats (55% of 1RM)
50 double unders
10 russian swings (70/53)
5 burpees to plate
SKILL
4×7 strict pull-ups, ring rows, negatives
WOD
8min EMOM
5 burpee pull-ups
2 minute rest
8min EMOM
1 barbell complex (50% of 1RM push press)
FIT360
22min EMOM
MIN 1: 12 wall balls (20/14)
MIN 2: 9 calorie row
MIN 3: 6 kb swing to goblet squats (53/35)
MIN 4: 3 burpee box jump overs (30/24)
STRENGTH
hp/snatch: 5×3 @ 70% of 3RM
hp/snatch: 5×3 @ 70% of 6RM
WOD
16min AMRAP
20/16 calorie row
20 russian swings (53/35)
20 push-ups
20 presses (45/35)
20 lunges
SKILL
core
WOD
Every 2 minutes for 20 minutes
Level 2
5 strict handstand push-ups
6 strict pull-ups
7 single-arm kb squats (35/26)
8 deadlifts (75/55)
Level 1
5 push-ups
6 ring rows
7 goblet squats (35/26)
8 kb deadlifts (53/35)
FIT360
18min EMOM
MIN 1: 50 double unders
MIN 2: max single-arm kb squats (53/35)
MIN 3: 50 double unders
MIN 4: max single-arm kb push presses (35/26)
MIN 5: 50 double unders
MIN 6: max single-arm hang kb snatch (35/26)
STRENGTH
front rack lunges: 3×8 @ 60% b/w
WOD
“Brian’s Bane”
40 calorie row
40 mb cleans (20/14)
40 russian swings (53/35)
40 jumping squats
40 calorie row
40 hand-release push-ups
40 jumping lunges (1-for-1)
40 kb thrusters (35/26; each hand)
40 calorie row
FIT360
7AM/8AM
40 single-arm overhead lunges (35/26)
then
21-15-9
calorie row
mb sit-ups
strict pull-ups
then
40 single-arm overhead lunges (35/26)
Partner FIT360
9AM
70 single-arm overhead lunges (35/26)
then
45-35-25
calorie row
mb sit-ups
strict pull-ups
then
70 single-arm overhead lunges (35/26)
FIT360
28min AMRAP
10 box jumps (24/20)
10 kb push presses (35/26)
10 ring rows
… E2MOM 1 wall walk
