Welcome to 2025 ... and the cold! 🥶
Thank you to all of our athletes, family, and friends for an incredibly supportive 2024! 🙏 We appreciate each and every one of you and look forward to helping each of you reach whatever goals you have set for yourself for 2025!
Items for the week…
- We are back to our regular schedule this week!
- We are going to be testing our 3RM/8RMs this week.
- We are in week 2 of our progressive wall ball cycle this week.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
press: 3RM
press: 8RM
WOD
10min AMRAP
2-4-6-8-10… front squats (50% of 1RM)
1-2-3-4-5… atomic sit-ups
SKILL
wall balls
WOD
21min EMOM
MIN 1: 3 FSs > 3 HPCs > 3 S2OH
MIN 2: 1 muscle-up + 5 strict dips
MIN 3: 10 burpees over parallettes
FIT360
5RFT
20/15 calorie row
10 russian swings (53/35)
5 burpee pull-ups
STRENGTH
overhead squat: 3RM
overhead squat: 8RM
WOD
16min AMRAP
60 double unders
50 air squats
40 push-ups
30 lunges
20 strict pull-ups
10 box jump overs (24/20)
max BMU / T2B / K2E / HKR
SKILL
legs
WOD
3 rounds of…
400m/320m row
10 burpees over rower
2 rope climbs
2 minute rest
3 rounds of…
10 thrusters
FIT360
5min AMRAP
1 minute max mb step-overs (20;20/16;14)
30 russian twists (20/16)
1 minute rest
5min AMRAP
1 minute max single-arm kb push presses (35/26)
30 ring rows
1 minute rest
5min AMRAP
1 minute max single-arm kb lunges (35/26)
30 box side step-overs (24/20)
1 minute rest
5min AMRAP
1 minute max single-arm kb thrusters (35/26)
30 burpees
STRENGTH
push press: 3RM
push press: 8RM
WOD
5RFT
5 push-ups
10 mb cleans (20/14)
15 presses (45/35)
20 step-ups (24/20)
7AM/8AM
WOD
750m/600m row
then
6 rounds
6 burpees-to-plate
6 single-arm kb snatches (35/26)
6 overhead lunges (25/15)
then
750m/600m row
9AM
Partner WOD
1000m/850m row
then
10 rounds
10 burpees-to-plate
10 single-arm kb snatches (35/26)
10 overhead lunges (25/15)
then
1000m/850m row
WOD
14min AMRAP
16 kb cleans (35/26)
12 push balls (20/14)
8 toes-to-bars
3 minute rest
4min AMRAP
30 sit-ups
30 second plank hold
30 single-leg v-ups
