Welcome Our New Faces! 👋
We have a number of new faces who have joined us the past two weeks … please welcome them when you see them in class!
Items for the week…
- We are going to be using our 3RM/8RMs this week that we tested last week.
- We are in week 3 of our progressive wall ball cycle this week.
- Our FIT360 classes will be on Tuesday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
press: 4×3 @ 70% of 3RM
press: 3×8 @ 70% of 8RM
WOD
3RFT
27/21 calorie row
21 pull-ups
15 box jump overs (24/20)
SKILL
wall balls
WOD
4RFT
50 double unders
20-18-16-14 mb sit-ups (20/14)
10-12-14-16 front rack lunges (30% of 1RM FS)
FIT360
Every 3 minutes for 21 minutes
5 strict pull-ups
7 burpees over parallette
9 step-overs (20/14)
30 second plank hold
STRENGTH
overhead squat: 4×3 @ 70% of 3RM
overhead squat: 3×8 @ 70% of 8RM
WOD
14min AMRAP
3 burpee pull-ups
7 kb cleans (35/26)
21 russian kb swings (70/53)
SKILL
no skill, use time to warm-up the movements
WOD / FIT360
20 toes-to-bars
2 rope climbs
20 knees-to-elbows
2 rope climbs
20 toes-to-bars
1 minute rest
20 single-arm kb front rack lunges (35/26)
25 box jump overs (24/20)
20 single-arm kb front rack squats (35/26)
25 box jump overs (24/20)
20 single-arm kb front rack lunges (35/26)
1 minute rest
25 push-ups
50 double unders
15 burpees to 6″ target
50 double unders
25 push-ups
STRENGTH
push press: 4×3 @ 70% of 3RM
push press: 3×8 @ 70% of 8RM
WOD
5 rounds of…
1 minute max burpee box jump overs (20/16)
1 minute max sit-ups
1 minute max wall balls (20/14)
1 minute rest
7AM / 8AM
FIT360
5RFT
400m/320m row
15 box step-overs (20;20/16;14)
10 push-ups
5 single-arm kb thrusters (35/26)
2 wall walks
9AM
Partner FIT360
8RFT
400m/320m row
15 box step-overs (20;20/16;14)
10 push-ups
5 single-arm kb thrusters (35/26)
2 wall walks
FIT360
3 400m rows
50 air squats
50 push-ups
50 lunges
200 double unders
