Welcome To March! ☘️
Welcome to the best month of the year! The warm weather will be here before we know it…
Items for the week…
- We are in in a deload week, which means we’re between strength cycles.
- We will be tackling Fran With Friends, a brand spanking new homegrown benchmark, on Thursday!
- We are beginning a new gymnastic skill work cycle on Monday.
- Our FIT360 classes will be on Tuesday evening, Saturday and Sunday mornings this week.
SKILL
gymnastics
WOD
6RFT
Rounds 1, 3, 5:
250m/200m row
9 box jump overs (20/16)
6 front squats (45% of 1RM)
Rounds 2, 4, 6:
250m/200m row
9 mb box step-overs (20;20/16;14)
6 back squats (same)
then
500m/420m row
SKILL
handstands
WOD
5 minutes
15 strict pull-ups
then
AMRAP
5 hang power cleans (40% of 1RM)
5 box jumps (24/20)
1 minute rest
5 minutes
15 hang power cleans (same)
then
AMRAP
5 box jumps (24/20)
5 strict pull-ups
1 minute rest
5 minutes
15 box jumps (24/20)
then
AMRAP
5 strict pull-ups
5 hang power cleans (same)
FIT360
200 double unders
50 kb deadlifts (70/53)
40 box jumps (20/16)
30 toes-to-bars
SKILL
core
WOD
2 rounds
12 mb cleans (20/14)
8 strict handstand push-ups
then
10 front rack lunges (50% of b/w)
then
2 rounds
10 mb cleans (20/14)
6 strict handstand push-ups
then
10 front rack lunges (50% of b/w)
then
2 rounds
8 mb cleans (20/14)
4 strict handstand push-ups
then
10 front rack lunges (50% of b/w)
SKILL
choice
WOD / FIT360
15min AMRAP
max calorie row
E3MOM
10 db hang snatches (55/35)
20 double unders
SKILL
warm-up movements, find partnah, stategery
WOD / FIT360
“Fran With Friends”
18min AMRAP
21-15-9
thrusters (95/65)
pull-ups
… 30 second plank every time partners change
7AM/8AM
FIT360
24min AMRAP
25 double unders
1-2-3-4-5… burpee pull-ups
1 wall walk
9AM
Partner FIT360
28min AMRAP
25 double unders
2-4-6-8-10 burpee pull-ups
1 wall walk
FIT360
8min AMRAP
7 single-arm kb/db thrusters (53/35)
7 hanging-knee-raises
7 burpees
2 minute rest
7min AMRAP
6 single-arm kb/db thrusters (53/35)
6 hanging-knee-raises
6 burpees
2 minute rest
6min AMRAP
5 single-arm kb/db thrusters (53/35)
5 hanging-knee-raises
5 burpees
