More Snow On the Horizon! ❄️
There looks to be a good chance of significant snow on Thursday. Keep an eye out for an email from us and a post in the group for any cancelation. You will also receive a notification via email and the StreamFit app if a class is switched to canceled.
Items for the week…
- We are in week 2 of the new strength cycle with thrusters (Monday), snatches (Wednesday), and front rack lunges (Friday).
- We have another annual homegrown benchmark, “13 Stars” on Saturday morning … both as an individual of partner workout!
- We are in week 2 of our 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: 5RM
thruster: 10RM
WOD
2:00 on / 1:00 off x5
8 burpees
6 box jump overs (24/20)
4 push presses (65% of 1RM)
SKILL
core
WOD
10RFT
3 deadlifts (50% of 1RM)
6 pull-ups
20 double unders
FIT360
22min AMRAP
1 rope climb
4 single-arm kb presses (35/26)
8 push-ups
12 box jumps (20/16)
24 double unders
STRENGTH
hp/snatch: 5RM
hp/snatch: 8RM
WOD
6RFT
10/7 calorie row
9 push-ups
7 kb snatches (35/26)
5 front squats (45% of 1RM)
SKILL
pull-ups
WOD
50-40-30-20-10 calorie row
… every time you finish a row, complete…
10 presses (45/35)
15 back squats (45/35)
20 reverse lunges (45/35)
FIT360
Every 4 minutes for 24 minutes
500m/420m row
6 single-arm db devil’s presses (45/25)
10 single-arm kb thrusters (35/26)
STRENGTH
front rack lunges: 4×8 @ 40% b/w
WOD
3:00 on / 1:00 off x4
10 back squats (45% of 1RM front squat)
5 burpee box jumps (20/16)
10 front squats (45% of 1RM front squat)
5 burpee box jumps (20/16)
FIT360
7AM/8AM
“13 Stars”
3RFT
2 dillys
22 double unders / singles
20 mb clean to wall balls (20/14)
13 atomic sit-ups (25/15)
Partner FIT360
9AM
“13 Stars”
5RFT
2 dillys
22 double unders / singles
20 mb clean to wall balls (20/14)
13 atomic sit-ups (25/15)
10 rope climbs
FIT360
30min AMRAP
50/40 calorie row
40 goblet squats (53/35)
30 russian swings (53/35)
20 single-arm kb push press (35/26)
10 strict pull-ups
