Going To Be A Cold Week! ❄️
Looking like some possible snow showers for Thursday. If we ever cancel classes, you will see that in StreamFit, and if you’re signed up for class you will receive an app notification as well.
Items for the week…
- We are in week 3 of our new strength cycle of back squats (Monday), deadlifts (Wednesday), and front squats (Friday).
- We will be using our 5RM (1RM track) or 10RM (5RM track) numbers from last week with our % work this week.
- Our FIT360 classes will be on Tuesday and Thursday nights, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 4×5+1 @ 70% of 5RM
back squat: 3×10 @ 70% of 10RM
WOD
5RFT
30 double unders
10 pull-ups
30 double unders
10 strict handstand push-ups
30 seconds rest
SKILL
pull-ups
WOD
4RFT
250m row (90% effort)
8 presses (55% of 1RM press)
9 push press (55% of 1RM press)
10 push jerks (55% of 1RM press)
FIT360
40 burpees
40 kb/db squats (35/26)
40 calorie row
40 box jump overs (20/16)
… E2MOM 1 wall walk
STRENGTH
deadlift: 4×5+1 @ 70% of 5RM
deadlift: 3×10 @ 70% of 10RM
WOD
4RFT
10 mb cleans (24/20)
10 burpee box jump overs (24/20)
10 russian swings (70/53)
SKILL
legs
WOD
16min AMRAP
max wall balls (20/14)
… E2MOM 5 deadlifts (50% of 1RM)
FIT360
2 minute max double unders
1 minute rest, then
14min AMRAP
16 hand-release push-ups
14 wall balls (20/14)
12 mb sit-ups (20/14)
10 kb deadlifts (70/53)
STRENGTH
front squat: 4×5+1 @ 70% of 5RM
front squat: 3×10 @ 70% of 10RM
WOD
9-8-7-6-5-4-3-2-1
atomic sit-ups (25/15)
toes-to-bars
goblet squats (70/53)
strict pull-ups
7AM/8AM
FIT360
20min AMRAP
8 push-ups
10 mb step-ups (20;20/16;14)
12/10 calorie row
9AM
Partner FIT360
24min AMRAP
10 push-ups
12 mb step-ups (20;20/16;14)
14/11 calorie row
FIT360
27min EMOM
MIN 1: 1 kb complex (35/26)
MIN 2: max muscle-ups
MIN 3: 10 kb snatches (35/26)
