Hello There, April! 🌸
Thank you to everyone who came out on Friday night to hang out during the “Triple Three” viewing party!
Items for the week…
- We are testing our 3RM/6RM for the clean (Monday), split jerk (Wednesday), and power clean (Friday) this week.
- We are tackling our homegrown benchmark, “Diez Años,” for the 2nd year!
- We are in week 5 of our new gymnastic skill work cycle.
- Our FIT360 classes will be on Thursday evenings, Saturday and Sunday mornings this week.
STRENGTH
clean: 3RM/6RM
WOD
30-20-10
presses (40% of 1RM)
mb cleans (20/14)
push-ups
SKILL
prep all movements
WOD
“Diez Años”
800m run
then
3 rounds
10 power cleans (95/65)
20 burpees
30 russian swings (53/35)
40 sit-ups
then
800m run
STRENGTH
split jerk: 3RM/6RM
WOD
20-16-12-8-4 single-arm kb lunges (35/26)
10-8-6-4-2 strict ring dips
100-80-60-40-20 double unders
SKILL
gymnastics
WOD
1500m row
50 bench presses (50% of 1RM)
50 air squats
FIT360
18min AMRAP
8 sit-ups (20/14)
7 wall balls (20/14)
6 mb step-overs (20;20/14;16)
5 mb cleans (20/14)
STRENGTH
power clean: 3RM/6RM
WOD
EMOM 3 burpee pull-ups
max deadlifts (100% b/w / 75% b/w)
… until 50 deadlifts are reached
7AM/8AM
FIT360
3RFT
20 box jumps (24/20)
500m row
20 plate push-ups
100 double unders
20 sit-ups
9AM
Partner FIT360
4RFT
30 box jumps (24/20)
30 plate push-ups
100 double unders
30 sit-ups
… P2 works on collecting 2000m on rower
FIT360
5-10-15-20-15-10-5
hand-release push-ups
burpees
wall balls (20/14)
… 200m row after each full set
