Another Spring Birthday Fiesta! 🎂
Thank you to everyone who came out to celebrate this weekend … these fiestas are always a fun celebration of this community!
Items for the week…
- We will be testing our 500m row on Thursday!
- We are in week 7 of the strength cycle.
- We are in week 7 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: 3×3 @ 80% of 3RM
thruster: 2×8 @ 80% of 8RM
WOD
21-15-9
single-arm kb snatches (53/35)
handstand push-ups
russian swings (53/35)
SKILL
pull-ups
WOD
30 front squats (55% of 1RM)
10 burpee box jumps (20/16)
1 wall walk
20 front squats (65% of 1RM)
8 burpee box jumps (20/16)
1 wall walk
10 front squats (75% of 1RM)
6 burpee box jumps (20/16)
1 wall walk
FIT360
20min AMRAP
20 single-arm kb lunges (35/26)
5 burpees to plate
20 russian twists (25/15)
5 dips
60 singles
STRENGTH
hp/snatch: 3×3 @ 80% of 3RM
hp/snatch: 2×6 @ 80% of 6RM
WOD
500m row
then
5 rounds of
3 power cleans (50% of 1RM)
6 push-ups
9 air squats
then
500m row
SKILL
500m row (time trial)
WOD
12min AMRAP
4 thrusters (60% of 1RM)
6 box jump overs (24/20)
24 double unders
FIT360
7min AMRAP
50 singles
15 russian swings (53/35)
30 second wall sit
1 minute rest
7min AMRAP
50 singles
15 goblet squats (53/35)
30 second plank hold
STRENGTH
front rack lunges: 3×5 @ 65% b/w
WOD
14min AMRAP
5 pull-ups
10 sit-ups
5 box jumps (30/24)
10 air squats
7AM/8AM
FIT360
22-18-14-10-6-2
calorie row
kb lunges (35/26; each hand)
air squats
9AM
Partner FIT360
30-25-20-15-10-5
calorie row
kb lunges (35/26; each hand)
air squats
FIT360
21min EMOM
MIN 1: 7 ring rows + 7 kb push presses (35/26; each hand)
MIN 2: 7 push-ups + 7 kb deadlifts (53/35)
MIN 3: 7 single-arm devil’s presses (45/25)
