Happy Super Bowl Sunday! 🏈
Hopefully you’re able to take a look at this week’s programming in between mini hot dogs and chips + guac tonight!
Items for the week…
- We are in week 6 of our strength cycle of back squats (Monday), deadlifts (Wednesday), and front squats (Friday) and we will be using last week’s 3RM/8RM numbers.
- We are in week 8 (sadly, our last week) of our pull-up cycle!
- Our FIT360 classes will be on Tuesday and Thursday nights, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 5×3 @ 75% of 3RM
back squat: 3×8 @ 75% of 8RM
WOD
500m/420m row
21-15-9 push presses (50% of 1RM)
20-15-10 mb sit-ups (20/14)
SKILL
pull-ups
WOD / FIT360
14min AMRAP
1-2-3-4-5… toes-to-bars
15 double unders
4 kb snatches (53/35)
STRENGTH
deadlift: 5×3 @ 75% of 3RM
deadlift: 3×8 @ 75% of 8RM
WOD
11-9-7
mb cleans (20/14)
pull-ups
then
30/24 calorie row
then
3 rounds
9 mb cleans (20/14)
9 pull-ups
SKILL
core
WOD
16min AMRAP
2 wall walks
4 front rack lunges (35% of b/w)
10 box jump overs (20/16)
FIT360
18min AMRAP
1 wall walk
6 jumping lunges
12 box jumps (20/16)
STRENGTH
front squat: 5×3 @ 75% of 3RM
front squat: 3×8 @ 75% of 8RM
WOD
Every 3 minutes for 6 rounds
12 mb step-overs (20/14)
6 single-arm db devil’s presses (45/25)
max mb lunges (20/14)
30 seconds rest
7AM/8AM/9AM
Partner FIT360
20:26min AMRAP
14 mb pass partner sit-ups
14 mb tap-tap-push-ups / plank hold
14 mb step-ups + partner pass
14 partner wall balls
FIT360
2RFT
30 second hang or 30 second wall sit
20 sit-ups
15 single-arm kb/db presses (53/35)
10 burpee pull-ups
2 rope climbs
10 burpee pull-ups
15 single-arm kb/db presses (53/35)
20 sit-ups
30 second hang or 30 second wall sit
30 second rest
