November Has Arrived! 🦃
With Halloween behind us, we’re already hearing a lot of chatter about Christmas… but let’s pump the brakes on all that noise. Thanksgiving cometh.
Items for the week…
- We are in between strength cycles this week… with another glorious deload week!
- We are going to test our 1000m row on Thursday!
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
SKILL
kipping
WOD
P1: collect 4.5km (m)/4km (coed)/3.5km (f) row
P2: AMRAP
5 toes-to-bars
10 mb cleans (20/14)
15 push-ups
… partners can switch whenever
SKILL
core
WOD
30min EMOM
MIN 1: 5 bench presses (75% of b/w)
MIN 2: 5 deadlifts (100% of b/w)
MIN 3: REST
FIT360
10-9-8-7-6-5-4-3-2-1
plate push-ups
single-arm kb lunges (35/26; 2-for-1)
mb sit-ups (20/14)
burpees
SKILL
cleans
WOD
3RFT
20 thrusters (55% of 1RM))
30/24 calorie row
2 minute rest
SKILL
1000m row (test)
WOD / FIT360
Level 3:
Every 4 minutes for 3 rounds
75 double unders
15 toes-to-bars
5 rope climbs
Level 2:
Every 4 minutes for 3 rounds
100 single unders
10 toes-to-bars
3 rope climbs
Level 1:
Every 4 minutes for 3 rounds
75 single unders
20 hanging-knee-raises
1 rope climb
SKILL
wall balls
WOD
5RNFT
3 burpee bar muscle ups
4 strict handstand push-ups
5 strict toes-to-bars
7AM/8AM
FIT360
Every 4 minutes for 6 rounds
22 russian swings (53/35)
16 lunges
10 burpee box jumps (24/20)
9AM
Partner FIT360
Every 4 minutes for 8 rounds
24 russian swings (53/35)
18 lunges
12 burpee box jumps (24/20)
FIT360
30min EMOM
MIN 1-5: 25 double unders
MIN 6-10: 14 mb step-overs (20;20/16;14)
MIN 11-15: 11 kb deadlifts (70/53)
MIN 16-20: 11 sit-ups
MIN 21-25: 8 burpees
MIN 26-30: 8 kb thrusters (35/26)
