Happy Mother's Day! 🤱
Thank you to all of the Moms who were able to join us for our Mom’s WOD + brunch on Sunday! We hope all Moms had an enjoyable (and restful) day! You all deserve it.
Items for the week…
- We are going to be testing our 3RM/8RM front squat (Monday), deadlift (Wednesday), and back squat (Friday) this week.
- We are going to be tackling “Chamanda” … one of our homegrown workouts … on Thursday!
- Our FIT360 classes will be on Saturday and Sunday mornings this week.
STRENGTH
front squat: 3RM
front squat: 8RM
WOD
4min AMRAP
20 wall balls (20/14)
10 burpee step-ups (20/16)
1 minute rest
4min AMRAP
16 wall balls (20/14)
8 burpee mb step-ups (20/16)
1 minute rest
4min AMRAP
12 wall balls (20/14)
6 burpee mb step-overs (20/16)
SKILL
pushing
WOD / FIT360
20min EMOM
MIN 1: bar muscle-ups
MIN 2: box jumps (24/20)
MIN 3: toes-to-bars
MIN 4: calorie row
MIN 5: rest
STRENGTH
deadlift: 3RM
deadlift: 8RM
WOD
13min AMRAP
40 double unders
40 strict pull-ups
40 double unders
40 single-arm kb thrusters (35/26)
40 double unders
40 burpees
40 double unders
SKILL
find partner, create plan, test reps
WOD / FIT360
“Chamanda”
Partner 1
100 russian swings (53/35)
80 deadlifts (95/65)
60 bar-facing burpees
40 hang cleans (95/65)
20 pull-ups
Partner 2
accumulates calories on the rower
STRENGTH
back squat: 3RM
back squat: 8RM
WOD
4RFT
10 russian swings (53/35)
10 presses (50% of 1RM press)
500m-400m-300m-200m row
10 russian swings (53/35)
10 push presses (50% of 1RM press)
7AM/8AM
FIT360
6min AMRAP
30 second hollow body hold
60 second max single-arm kb lunges (35/26)
1 minute rest
6min AMRAP
30 second plank hold
60 second max single-arm kb push presses (35/26)
1 minute rest
6min AMRAP
30 second wall sit (20/14)
60 second max mb step-overs (20/14)
1 minute rest
6min AMRAP
30 second max burpees
60 second single-arm kb thrusters (35/26)
24 hours rest
9AM
Partner FIT360
9min AMRAP
P1: 30 second hollow body hold
P2: 60 second max single-arm kb lunges (35/26)
1 minute rest
9min AMRAP
P1: 30 second plank hold
P2: 60 second max single-arm kb push press (35/26)
1 minute rest
9min AMRAP
P1: 30 second weighted wall sit (20/14)
P2: 60 second max weighted step-overs (20/14)
1 minute rest
9min AMRAP
P1: 30 burpees
P2: 60 second single-arm kb thrusters (35/26)
24 hours rest
FIT360
25 burpee pull-ups
50 calorie row
75 medball sit-ups (20/14)
100 wall balls (20/14)
