Leaves Are Falling! 🍃
After an end-of-the-summer hiatus on the blog postings, we’re back! Always check StreamFit for athlete notes and workout details, but we’re back up here too for folks who check regularly.
Items for the week…
- We are in week 2 of our strength cycle which means we’ll be testing our 5RM for the back squat (Monday), bench press (Wednesday), and front squat (Friday) from last week.
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 5RM
WOD
Every 4 minutes for 16 minutes
7 deadlifts (45% of 1RM)
16 mb step-overs (20;20/16;14)
max pull-ups
SKILL
core
WOD
100 kb/db hang snatches (35/26)
100 front squats (40% of 1RM)
100 push-ups
FIT360
10RFT
10 kb/db hang snatches (35/26)
10 kb squats (35/26)
10 push-ups
STRENGTH
bench press: 5RM
WOD
3RFT
800m-400m-200m run
30 unbroken wall balls (20/14)
3 bar muscle-ups
SKILL
pulling
WOD
Level 3:
Every 5 minutes for 5 rounds
75 double unders
10 kb cleans (53/35)
8 thrusters (50% of 1RM)
max calorie row
Level 2:
Every 5 minutes for 5 rounds
100 single unders
10 kb cleans (35/26)
8 thrusters (45% of 1RM)
max calorie row
Level 1:
Every 5 minutes for 5 rounds
75 single unders
10 kb cleans (26/15)
8 thrusters (40% of 1RM)
max calorie row
STRENGTH
front squat: 5RM
WOD
25/20 calorie row
20 burpees over bar
15 toes-to-bars
10 deadlifts (65% of 1RM)
15 toes-to-bars
20 burpees over bar
25/20 calorie row
7AM/8AM
FIT360
Every 5 minutes for 30 minutes
20 kb/db hang power cleans (35/26)
15 single-arm kb/db push presses (35/26)
10 toes-to-bars
15 box jumps (24/20)
20 lunges
9AM
Partner FIT360
Every 5 minutes for 35 minutes
24 kb/db hang power cleans (35/26)
20 single-arm kb/db push presses (35/26)
16 toes-to-bars
20 box jumps (24/20)
24 lunges
FIT360
Every 4 minutes for 16 minutes
200m mb run (20/14)
12 russian swings (70/53)
6 burpee pull-ups
