A Week of Sunshine! ☀️
It’s looking like temperatures in the mid-70s this week with relatively clear skies with the exception of Saturday! A nice week to have the garage door open.
Items for the week…
- We are going to be testing our 5RM/10RM this week with the front squat (Monday), deadlift (Wednesday), and back squat (Friday).
- We will be re-testing our 500m row time on Thursday! 🚣
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
front squat: 5RM/10RM
WOD
60 wall balls (20/14)
then
4 rounds
40 double unders
7 deadlifts (65% of 1RM)
SKILL
rope climbs
WOD
20min AMRAP
14 barbell lunges (50% of b/w)
7 toes-to-bars
250m/200m row
FIT360
Every 4 minutes for 20 minutes
20 kb/db snatches (53/35)
10 single-arm kb/db push presses (53/35; 2-for-1)
20 air squats
max calorie row
STRENGTH
deadlift: 5RM/10RM
WOD
12RFT
5 mb cleans (20/14)
3 burpees
1 rope climb
SKILL
500m row (time trial re-test)
WOD
14min AMRAP
10 presses (45/35)
20 barbell lunges (45/35)
30 push presses (45/35)
20 barbell lunges (45/35)
10 presses (45/35)
30 seconds rest
FIT360
40 single unders
30 box jump overs (24/20)
20 sit-ups
40 single unders
20 box jump overs (24/20)
15 sit-ups
40 single unders
10 box jump overs (24/20)
10 sit-ups
40 single unders
STRENGTH
back squat: 5RM/10RM
WOD
15min EMOM
MIN 1: 10 bench presses (60% of 1RM)
MIN 2: 12 push-ups
MIN 3: 10 single-arm kb/db thrusters (53/35)
7AM/8AM
FIT360
25min EMOM
MIN 1: 250/200m row
MIN 2: 12 mb cleans (20/14)
MIN 3: 15 mb sit-ups (20/14)
MIN 4: 10 single-arm db devil’s presses (45/25)
MIN 5: rest
9AM
Partner FIT360
30min EMOM
MIN 1: 250/200m row
MIN 2: 12 mb cleans (20/14)
MIN 3: 15 mb sit-ups (20/14)
MIN 4: 10 single-arm db devil’s presses (45/25)
MIN 5: rest
FIT360
2 rounds
200m run
500m/420m row
200m run
20 push-ups
200m run
100m single-arm kb/db carry (35/26)
200m run
20 sandbag lunges (60/40)
200m run
20 single-arm kb/db thrusters (35/26)
