A Little Bit of Everything! 🤩
We’ve got a homegrown benchmark, we’ve got an endurance re-test, and we’ve got some heavy lifting!
Items for the week…
- We are in week 7 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 will be re-testing our endurance test this week, from early January.
- We will be tackling JEM, a homegrown benchmark, on Monday!
- If you’re looking for pull-up skill work on the menu this week… you will be sad.
- Our FIT360 classes will be on Tuesday and Thursday nights, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 5×3 @ 85% of 3RM
back squat: 3×8 @ 85% of 8RM
WOD
14-12-10-8-6-4-2
strict pull-ups
push-ups
air squats
sit-ups
E2MOM 3 burpees
SKILL
no skill, warm-up movements
WOD / FIT360
“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
STRENGTH
deadlift: 5×3 @ 85% of 3RM
deadlift: 3×8 @ 85% of 8RM
WOD
21 burpees over parallettes
21 presses (65% of 1RM)
9 box jump overs (30/24)
15 burpees over parallettes
15 push presses (same)
7 box jump overs (30/24)
9 burpees over parallettes
9 push jerks (same)
5 box jump overs (30/24)
SKILL
endurance (re-test)
WOD
20 ring rows
15 push presses (45% of 1RM push press)
10 box jump overs (20/16)
30 russian swings (70/53)
10 box jump overs (20/16)
15 push presses (45% of 1RM push press)
20 ring rows
FIT360
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
wall balls (20/14)
russian swings (53/35)
push-ups
STRENGTH
front squat: 5×3 @ 85% of 3RM
front squat: 3×8 @ 85% of 8RM
WOD
10RNFT
5 deadlifts (40% of 1RM)
2 bar muscle-ups
7AM/8AM
FIT360
1000m row
then right into…
15-12-9
jumping lunges (2-for-1)
burpees
1 minute rest
12-9-6
goblet lunges (53/35; 2-for-1)
burpees to plate
1 minute rest
9-6-3
goblet lunges (53/35; back/front each side is 1)
burpees to 6″ target
9AM
Partner FIT360
1250m row
then right into…
30-25-20
jumping lunges (2-for-1)
burpees
1 minute rest
25-20-15
goblet lunges (53/35; 2-for-1)
burpees to plate
1 minute rest
15-10-5
goblet lunges (53/35; back/front each side is 1)
burpees to 6″ target
FIT360
13min AMRAP
10 wall balls (20/14)
12 russian swings (70/53)
14 box jump overs (24/20)
1 minute rest
13min AMRAP
10 russian twists (20/14)
12 kb deadlifts (70/53)
14 mb step overs (20;20/16;14)
