Welcome To August! ☀️
We are posting next week’s programming a little early. Enjoy!
Items for the week…
- We are using our 3RM/6RM clean (Monday), split jerk (Wednesday), and power clean (Friday) numbers for our strength cycle this week.
- We are re-testing our 1RMs next week! 😅
- Our FIT360 classes will be on Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
clean: 3×3 @ 85% of 3RM
clean: 2×6 @ 85% of 6RM
WOD
4RFT
2 rope climbs
6 front rack lunges (50% of 1RM push press)
8 shoulder-to-overheads (same)
12 box step overs (20;20/16;14)
SKILL
progressive wall ball work
WOD/FIT360
8RNFT
100m run
12 kb/db snatches (35/26)
8 box jumps (24/20)
max toes-to-bars
STRENGTH
split jerk: 3×3 @ 85% of 3RM
split jerk: 2×6 @ 85% of 6RM
WOD
400m/320m row
10 back squats (55% of 1RM)
400m/320m row
8 back squats (65% of 1RM)
400m/320m row
6 back squats (75% of 1RM)
400m/320m row
4 back squats (85% of 1RM)
SKILL
core
WOD
2 rounds of…
15 thrusters (35% of 1RM)
10 burpees
400m run
30 seconds rest, then…
2 rounds of…
13 thrusters (40% of 1RM)
10 burpees
400m run
30 seconds rest, then…
2 rounds of…
11 thrusters (45% of 1RM)
10 burpees
400m run
FIT360
20min AMRAP
5 burpee box jump overs (24/20)
7 russian swings (53/35)
9 shoulder taps + push-ups
7 russian swings (53/35)
5 burpee box jump overs (24/20)
30 seconds rest
STRENGTH
power clean: 3×3 @ 85% of 3RM
power clean: 2×6 @ 85% of 6RM
WOD
100 single unders
then
3 rounds of…
20 wall balls (20/14)
15 box jumps (24/20)
10 ring push-ups
7AM/8AM
FIT360
MIN 1: 5 kb push presses (35/26) + max air squats
MIN 2: 5 russian swings (35/26) + max air squats
… until 300 air squats is reached!
9AM
Partner FIT360
MIN 1: 5 kb push presses (35/26) + max air squats
MIN 2: 5 kb push presses (35/26) + max air squats
… until 500 air squats is reached!
FIT360
50 single unders
then
1 round of…
4 single-arm devil’s presses (35/25)
6 kb deadlifts (70/53)
8 single-arm db lunges (35/25)
1 minute rest, then…
50 single unders
then
2 rounds of…
4 single-arm devil’s presses (35/25)
6 kb deadlifts (70/53)
8 single-arm db lunges (35/25)
1 minute rest, then…
50 single unders
then
3 rounds of…
4 single-arm devil’s presses (35/25)
6 kb deadlifts (70/53)
8 single-arm db lunges (35/25)
1 minute rest, then…
50 single unders
then
4 rounds of…
4 single-arm devil’s presses (35/25)
6 kb deadlifts (70/53)
8 single-arm db lunges (35/25)
24 hours rest
