A Week of Fun Ahead! 🎢
✅ Deload week. ✅ Progressive wall balls. ✅ Snow storm.
Items for the week…
- We are kicking off the new strength cycle this week with thrusters (Monday), snatches (Wednesday), and front rack lunges (Friday).
- We also have our annual homegrown benchmark “JEM” on Saturday morning … both as an individual of partner workout!
- We have a partner workout on Tuesday! … find a fellow burpee lover.
- And we are going to begin a new pull-up progression for anyone who has been interested in working on strict pull-ups!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
thruster: 1RM/5RM (test)
WOD
15 push presses (50% of 1RM)
40 mb step-overs (20;20/16;14)
6 wall walks
40 mb step-overs (20;20/16;14)
25 burpees to a plate
SKILL
pull-ups
WOD / FIT360
18min EMOM
MIN 1: 9/7 cals + 5 burpee pull-ups
MIN 2: 6 burpees + 10 russian swings (70/53)
STRENGTH
hp/snatch: 1RM/5RM (test)
WOD
18-16-14-12 calorie row
8-6-4-2 hand-release push-ups
8-6-4-2 strict pull-ups
8-6-4-2 atomic sit-ups (25/15)
8-6-4-2 burpees
8-6-4-2 toes-to-bars
SKILL
handstands
WOD
10-9-8-7-6-5-4-3-2-1
Level 3
back rack reverse lunges (35% of 1RM FS; 2-for-1)
kb deadlifts (70/53)
front squats (35% of 1RM)
Level 2
back rack reverse lunges (30% of 1RM FS; 2-for-1)
kb deadlifts (53/35)
front squats (30% of 1RM)
Level 1
back rack reverse lunges (25% of 1RM FS; 2-for-1)
kb deadlifts (53/35)
front squats (25% of 1RM)
FIT360
18min AMRAP
5 body blasters
10 single-arm kb lunges (53/35)
20 double unders
STRENGTH
front rack lunges: 4×10 @ 35% b/w
WOD
15min AMRAP
9 ring rows
6 toes-to-bars
3 strict handstand push-ups
FIT360
7AM/8AM
“JEM”
60 double unders
50 overhead lunges (25/25)
40 wall balls (20/20)
30 atomic sit-ups (25/25)
20 calorie row
10 rope climbs
Partner FIT360
9AM
“JEM”
80 double unders
70 overhead lunges (25/25)
60 wall balls (20/20)
50 atomic sit-ups (25/25)
40 calorie row
10 rope climbs
FIT360
20 burpee pull-ups
30 kb snatches (53/35)
40 box jumps (30/24)
50 push balls (20/14)
60 kb walking lunges to presses (35/26)
… 3 mb cleans (20/14) each time you switch exercises
