Festival On the Green! 🎪
George Washington’s favorite gym is going to have a tent at the Festival On the Green this year! It was postponed from this past weekend due to the rain, so hoping for better weather this coming weekend.
Look for us between Bank and Market (in front of Committed Pig / old Athleta). Hope to see you out there!
Items for the week…
- We are in week 4 of our strength cycle which means we’ll be using 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: 3×5+1 @ 80% of 5RM
WOD
60/45 calorie row
50 toes-to-bars
40 kb lunges (35/26)
SKILL
handstands
WOD
Every 2 minutes for 8 rounds
6 thrusters (60% of 1RM)
4 box jumps (24/20)
2 wall walks
FIT360
Every 3 minutes for 7 rounds
30 single unders
6 kb squats (35/26)
4 box jump overs (20/16)
2 wall walks
STRENGTH
bench press: 4×5+1 @ 80% of 5RM
WOD
Every 5 minutes for 3 rounds
10 strict pull-ups
400m run
10 strict handstand push-ups
max mb cleans (20/14)
SKILL
pulling
WOD / FIT360
Level 3:
17min AMRAP
10 single-arm kb/db overhead lunges (53/35)
10 single-arm kb/db hang power snatches (53/35)
50 double unders
Level 2:
17min AMRAP
10 single-arm kb/db overhead lunges (35/26)
10 single-arm kb/db hang power snatches (35/26)
75 single unders
Level 1:
17min AMRAP
10 single-arm kb/db lunges (26/20)
10 single-arm kb/db hang power snatches (26/20)
50 single unders
STRENGTH
front squat: 3×5+1 @ 80% of 5RM
WOD
30 shoulder-to-overheads (50% of 1RM push press)
… every break run 400m
20 shoulder-to-overheads (55% of 1RM push press)
… every break run 200m
10 shoulder-to-overheads (60% of 1RM push press)
… every break run 100m
7AM/8AM
FIT360
24min AMRAP
10 box jump overs (24/20)
20 single-arm kb/db push presses (53/35)
30 pull-ups
40 wall balls (20/14)
500m/420m row
9AM
Partner FIT360
28min AMRAP
Partner 1:
10 box jump overs (24/20)
20 single-arm kb/db push presses (53/35)
30 pull-ups
40 wall balls (20/14)
Partner 2:
max meters row
FIT360
00:00 to 20:00
1000m run (alternate every 200m)
80 push-ups
1000m run (alternate every 200m)
80 single-arm kb/db thrusters (53/35)
then
20:00 to 30:00
From 20:00-30:00
EMOM 10
MIN 1: P1 5 burpee pull-ups
MIN 2: P2 5 burpee pull-ups
… reps increase by 1 each time P1 starts again.
