Happy Father's Day! 👔
A big thank you to all the incredible fathers in our community, who are showing their little ones each day how important it is to prioritize your fitness!
Items for the week…
- We are going to be tackling another deload week as we rest up before starting our next strength cycle.
- We’re in week 3 of our new gymnastic progressive cycle.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
SKILL
core
WOD
10-9-8-7-6-5-4-3-2-1
single-arm devil’s presses (35/25)
strict pull-ups
push-ups
russian swings (53/35)
SKILL
handstands
WOD
8RFT
2 bar-hopping burpees
3 thrusters (50% of 1RM)
4 deadlifts (same)
5 toes-to-bars
FIT360
6RFT
5 strict pull-ups
10 plate push-ups
20 air squats
10 burpees
20 jumping lunges
SKILL
split jerks
WOD
3RFT
10 presses (40% of 1RM press)
20 back squats (same)
30 back rack lunges (same)
100 double unders (or 150 singles)
30 back rack lunges (same)
20 back squats (same)
10 presses (same)
1 minute rest
SKILL
toes-to-bars / push-ups
WOD
Every 3 minutes for 7 rounds
10 bench presses (40% of 1RM)
10 air squats
10 russian swings (53/35)
max calorie row
FIT360
Every 4 minutes for 5 rounds
20 single-arm kb snatches (35/26)
20 single-arm kb push presses (35/26)
20 air squats
max calorie row
SKILL
choice
WOD
4 rounds
200m run
8 toes-to-bars
8 mb cleans (20/14)
1 minute rest
4 rounds
12/10 calorie row
8 pull-ups
8 wall balls (20/14)
7AM/8AM
FIT360
20min AMRAP
20/16 calorie row
20 single-arm kb snatches (35/26)
20 push-ups
20 single-arm kb presses (35/26)
20 lunges
9AM
Partner FIT360
24min AMRAP
20/16 calorie row
20 single-arm kb snatches (35/26)
20 push-ups
20 single-arm kb presses (35/26)
20 lunges
FIT360
200m run
30 air squats
200m run
30 burpees
200m
30 box jump overs (20/16)
200m run
30 wall balls (20/14)
200m run
30 kb deadlifts (70/53)
200m run
30 goblet lunges (53/35)
200m run
