Welcome More 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 two weeks ago. We will be re-testing our 1RM/5RM next week!
- We are in week 4 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: 3×3 @ 80% of 3RM
press: 3×8 @ 80% of 8RM
WOD
15min AMRAP
3 ring dips
5 strict pull-ups
7 mb cleans (20/14)
9 sit-ups
SKILL
wall balls
WOD
25-20-15-10
step-ups (20/16)
back squats (35% of 1RM)
calorie row
FIT360
Every 2 minutes for 10 rounds
5 kb snatches (right)
10 burpees
5 kb snatches (left)
max lunges
STRENGTH
overhead squat: 3×3 @ 80% of 3RM
overhead squat: 2×8 @ 80% of 8RM
WOD
15min EMOM
MIN 1: 20-16-12-8-4 bench presses (45% of 1RM)
MIN 2: 5-4-3-2-1 rope climbs
MIN 3: 80-70-60-50-40 double unders
SKILL
choice
WOD
2-4-6-8-10-8-6-4-2
hang power cleans (50% of 1RM HPC)
front squat (50% of 1RM HPC)
… 20 double unders + 10 push-ups after each round
FIT360
Every 2:30 for 20 minutes
25 double unders
250m/200m row
25 double unders
max wall balls
STRENGTH
push press: 3×3 @ 80% of 3RM
push press: 3×8 @ 80% of 8RM
WOD
10RFT
6 calorie row
3 deadlifts (55% of 1RM)
6 goblet lunges (53/35)
3 toes-to-bars
7AM / 8AM
FIT360
4RFT
500m/420m row
20 russian swings
15 wall balls (20/14)
10 burpees over rower
9AM
Partner FIT360
6RFT
500m/420m row
20 russian swings
16 wall balls (20/14)
12 burpees over rower
FIT360
20min EMOM
MIN 1: 75 single unders
MIN 2: 15 mb squats (20/14)
MIN 3: 15 ring rows
MIN 4: 40 second mb hug wall sit (20/14)
