A 13 Stars Engagement! 💍
If you haven’t heard yet, Felix and Emily got engaged this weekend! And we couldn’t be more excited for these two staples of our community!
Items for the week…
- We are in week 3 of the new strength cycle with thrusters (Monday), snatches (Wednesday), and front rack lunges (Friday).
- We are in week 3 of our pull-up progression as well!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
thruster: 5×5 @ 70% of 5RM
thruster: 3×10 @ 70% of 10RM
WOD
14min AMRAP
1 wall walk
10 push-ups
15 goblet squats (53/35)
25 double unders
SKILL
choice
WOD / FIT360
24min EMOM
MIN 1: 12/10 calorie row
MIN 2: max lunges
MIN 3: 12/10 calorie row
MIN 4: max double unders
MIN 5: 12/10 calorie row
MIN 6: max air squats
MIN 7: 12/10 calorie row
MIN 8: max push-ups
STRENGTH
hp/snatch: 5×5 @ 70% of 5RM
hp/snatch: 5×5 @ 70% of 8RM
WOD
1:30 on / 1:00 off x6
12/9 calorie row
6 burpees over the rower
max wall balls (20/14)
SKILL
pull-ups
WOD
12min AMRAP
3 deadlifts (55% of 1RM)
5 burpee pull-ups
7 single-arm kb squats (53/35)
9 box jump overs (24/20)
FIT360
Every 2 minutes for 30 minutes
MIN 1-2: 400m/320m row
MIN 3-4: 12 single-arm kb hang clean & jerks (53/35)
MIN 5-6: 15 burpee box step-ups (20/16)
STRENGTH
front rack lunges: 4×5 @ 45% b/w
WOD
21-15-9 toes-to-bars
21-15-9 kb squats (53/35)
60-45-30 double unders
FIT360
7AM/8AM
7RFT
10/7 calorie row
5 strict pull-ups
10 kb push presses (35/26)
10 farmer’s hold walking lunges (35/26)
Partner FIT360
9AM
12RFT
10/7 calorie row
5 strict pull-ups
10 kb push presses (35/26)
10 farmer’s hold walking lunges (35/26)
FIT360
5RFT
10 mb sit-ups (20/14)
10 mb step-overs (20;20/16;14)
10 mb cleans (20/14)
10 push balls (20/14)
10 mb lunges (20/14)
