Mile Run Anyone?! 🏃
The week that everyone (except Andrew) feared has returned… the mile run is upon us. Hoping to see you on Tuesday to test where you’re at with this fresh air experience!
Items for the week…
- We are going to be using our 5RM/8RM press (Monday), bench press (Wednesday), and push press (Friday) numbers this week!
- We are in week 4 of our pistols + push-ups skill work.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
press: 5×5 @ 80% of 5RM
press: 4×10 @ 80% of 10RM
WOD
Every 3 minutes for 6 rounds
15/12 calorie row
9 box jumps (24/20)
max back squats (40% of 1RM)
1 minute rest
SKILL
mile (test)
WOD
4min AMRAP
3 front squats to a press (75% of 1RM press)
1 minute rest
4min AMRAP
4 front squats to a push press (75% of 1RM press)
1 minute rest
4min AMRAP
5 front squats to a push jerk (75% of 1RM press)
FIT360
4RFT
50 single unders
14 see-saw kb push presses (35/26)
10 pull-ups
5 kb cleans (53/35)
STRENGTH
bench press: 5×5 @ 80% of 5RM
bench press: 4×10 @ 80% of 10RM
WOD
10min EMOM
10 wall balls (20/14)
max double unders
1 minute rest
10min EMOM
10 mb cleans (20/14)
max push-ups
SKILL
pistols + push-ups
WOD / FIT360
Every 1.5 minutes for 10 rounds
1 rope climb
3 burpees
max russian swings (53/35)
… collecting a total of 200 russian swings
STRENGTH
push press: 5×5 @ 80% of 5RM
push press: 4×10 @ 80% of 10RM
WOD
250m/200m row
15 thrusters (40% of 1RM)
15 sit-ups (20/14)
250m/200m row
15 push-ups
15 sit-ups (20/14)
250m/200m row
9 thrusters (40% of 1RM)
9 sit-ups (20/14)
250m/200m row
9 push-ups
9 sit-ups (20/14)
7AM/8AM
FIT360
28 minute running clock
00:00-10:00
8min AMRAP
2 wall walks
10 goblet lunges (35/26)
2 minute rest
10:00-20:00
8min AMRAP
5 toes-to-bars
12 single-arm kb squats (35/26)
2 minute rest
20:00-28:00
8min AMRAP
8/6 calorie row
6 kb snatches (35/26)
9AM
Partner FIT360
same
FIT360
24min EMOM
MIN 1: 20-20-18-18-16-16 russian swings (53/35)
MIN 2: 15 sit-ups
MIN 3: 50 double unders
MIN 4: 14-14-12-12-10-10 burpees
