Let's try this 1️⃣ more time!
The snow storm ruined our chance to re-acclimated with “JEM” last week, so we’re going to give it another shot this week! Pack those rope climb socks for Tuesday, folks!
Items for the week…
- We have our homegrown benchmark “JEM” on Tuesday!
- We are using our 3RM numbers that we found last week with our lifts this week … the power clean on Monday, the thruster on Wednesday, and the clean on Friday.
- We are also in week 6 of our progressive, eight-week rowing cycle and will be using our 500m pace from week 1 on Thursday.
- Our FIT360 classes will be on Thursday at 6:30pm this week.
STRENGTH
power clean: 5×3 @ 75% of 3RM
WOD
140/110 calorie row
110 wall balls (20/14)
80 burpees
SKILL
double unders
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
thruster: 5×3 @ 75% of 3RM
WOD
5RFT
16 russian swings (53/35)
13 push presses (35% of 1RM)
10 box jumps (24/20)
SKILL
handstands
WOD
20-15-10-5
strict ring dips
sit-ups (20/14)
2 minute rest
20-15-10-5
strict handstand push-ups
kb deadlifts (70/53)
FIT360
10-9-8-7-6-5-4-3-2-1
single-arm kb reverse lunges (53/35; 2-for-1)
kb deadlifts (70/53)
kb squats (53/35; each hand)
STRENGTH
power clean: 5×3 @ 75% of 3RM
WOD
3RFT
15 thrusters (40% of 1RM)
40 double unders
1 rope climb
WOD
7AM/8AM
18-16-14-12 calorie row
8-6-4-2 handstand push-ups
8-6-4-2 pull-ups
8-6-4-2 atomic sit-ups (25/15)
8-6-4-2 burpees
8-6-4-2 knees-to-elbows
Partner WOD
9AM
28-26-24-22 calorie row
18-16-14-12 handstand push-ups
18-16-14-12 pull-ups
18-16-14-12 atomic sit-ups (25/15)
18-16-14-12 burpees
18-16-14-12 knees-to-elbows
Reps can be broken up between partners however they choose.
WOD
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
Exercises are completed in this order, but reps can be broken up however an athlete chooses.
