Heatwave This Week! 🥵
And by ‘heatwave’… it might get into the 30s this week. Stay warm out there!
Items for the week…
- We are in week 5 of our new strength cycle of back squats (Monday), deadlifts (Wednesday), and front squats (Friday).
- We will be testing our 3RM (1RM track) or 8RM (5RM track) this week.
- Our FIT360 classes will be on Tuesday and Thursday nights, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 3RM
back squat: 8RM
WOD
E3MOM for 15 minutes
12/8 calorie row
8 thrusters (50% of 1RM)
max double unders
SKILL
pull-ups
WOD
18min AMRAP
1 burpee box jump over (24/20)
1 goblet lunge (53/35)
1 push press (40% of 1RM)
… increase reps of each movement by 1 each round
FIT360
3 minutes on, 1 minute off of…
3 body blasters
50 single unders
max kb squats (35/26)
… until 100 kb squats are completed
STRENGTH
deadlift: 3RM
deadlift: 8RM
WOD
100 double unders
80 air squats
60 mb sit-ups (20/14)
40 push-ups
20 mb cleans (20/14)
5 bar muscle-ups
SKILL
core
WOD
3RFT
15 back squats (60% of b/w)
25 box jumps (24/20)
400m row
FIT360
Every 5 minutes for 4 rounds
20 kb deadlifts (70/53)
20 wall balls (20/14)
20/15 calorie row
STRENGTH
front squat: 3RM
front squat: 8RM
WOD
E2MOM for 6 rounds
6 mb cleans (20/14)
6 single-arm kb/db lunges (53/35)
2 single-arm devil’s presses (45/25)
max presses (55/35)
7AM/8AM
FIT360
22min AMRAP
12/10 calorie row
10 db hang clean and jerks (45/25)
8 hand-release push-ups
6 toes-to-bars
9AM
Partner FIT360
26min AMRAP
10 db hang clean and jerks (45/25)
8 hand-release push-ups
6 toes-to-bars
… while P2 rows 300m/250m
FIT360
28min EMOM
MIN 1: 45 double unders
MIN 2: 10 wall balls (20/14)
MIN 3: 10/8 calorie row
MIN 4: max burpees
