May the 4th Be With You! 🛸
The humidity is coming in hot this week… please remember your refillable water bottles to stay hydrated!
Items for the week…
- CALLING ALL MOMS! We’re going to have our 2nd annual Mother’s Day Workout on Sunday the 11th @ 10am. We already have an incredible response to the workout, which Julie is excited about! Please bring a drink or snack to share after the workout.
- We are going to be using our 5RM/10RM numbers from two weeks ago on front squat (Monday), deadlift (Wednesday), and back squat (Friday).
- We are adding a new twist to our strength cycle starting this week for anyone on the 1RM track. Take a look at the Athlete Notes in StreamFit for more details.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
front squat: 3×5+1 @ 80% of 5RM
front squat: 3×10 @ 80% of 10RM
WOD
Every 40 seconds for 6 rounds
MIN 1: max calorie row; 20 seconds rest
MIN 2: max wall balls (20/14); 20 seconds rest
MIN 3: max kb snatches (53/35); 20 seconds rest
SKILL
handstands
WOD
10-9-8-7-6-5-4-3-2-1
bench press (50% of 1RM)
russian swings (70/53)
single-arm kb squats (70/53)
FIT360
3RFT
10 single-arm kb presses (35/26; 2-for-1)
15 box jumps (24/20)
500m-400m-300m-200m row
STRENGTH
deadlift: 3×5+1 @ 80% of 5RM
deadlift: 3×10 @ 80% of 10RM
WOD
16min EMOM
MIN 1: 10 mb cleans (20/14)
MIN 3: 8 toes-to-bars or strict handstand push-ups
MIN 6: 10 single-arm kb push presses (53/35; 2-for-1)
MIN 5: 8 burpee box jump overs (24/20)
SKILL
core
WOD
8min AMRAP
4 power cleans (50% of 1RM HPC)
2 deadlifts (50% of 1RM HPC)
10 burpees over the bar
1 minute rest
8min AMRAP
4 hang cleans (50% of 1RM HPC)
2 deadlifts (50% of 1RM HPC)
10 box jumps (24/20)
FIT360
10-9-8-7-6-5-4-3-2-1
push-ups
single-arm kb lunges (35/26; 2-for-1)
mb sit-ups (20/14)
burpees
STRENGTH
back squat: 3×5+1 @ 80% of 5RM
back squat: 3×10 @ 80% of 10RM
WOD
14min AMRAP
2 deadlift (65% b/w) & 2 strict pull-up
4 deadlifts (65% b/w) & 4 strict pull-ups
6 deadlifts (65% b/w) & 6 strict pull-ups
… equals 1 round. Then start over at 1 and 1.
7AM/8AM
FIT360
Every 4 minutes for 25 minutes
30 box jump overs (24/20)
then in remaining time, AMRAP of
10 plate push-ups
10 russian swings (53/35)
1 minute rest
9AM
Partner FIT360
Every 4 minutes for 30 minutes
30 box jump overs (24/20)
then in remaining time, AMRAP of
10 plate push-ups
10 russian swings (53/35)
1 minute rest
FIT360
24min EMOM
MIN 1: 12/10 calorie row
MIN 2: 15 mb squats (20/14)
MIN 3: 15 ring rows
MIN 4: 40 second mb hug wall sit (20/14)
