March Madness. 🏀
Well, the best month of the year has arrived. And with it… eventually… spring weather.
Items for the week…
- We are in week 4 of the new strength cycle with thrusters (Monday), snatches (Wednesday), and front rack lunges (Friday).
- We are in week 4 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: 3×5 @ 80% of 5RM
thruster: 2×10 @ 80% of 10RM
WOD
16min EMOM
MIN 1: 10 hand-release push-ups
MIN 2: 10 bench presses (55% of 1RM)
MIN 3: 10 kb farmers hold lunges (35/26)
MIN 4: max calorie row
SKILL
pull-ups
WOD
7RFT
1 wall walk
2 hang squat cleans (40% of 1RM push press)
3 shoulder-to-overheads (40% of 1RM push press)
4 box jump overs (24/20)
1 minute rest
FIT360
24min AMRAP
25 single unders
10 goblet lunges (35/26)
1-2-3-4… burpee box jump overs (24/20)
1 minute rest
STRENGTH
hp/snatch: 3×5 @ 80% of 5RM
hp/snatch: 3×5 @ 80% of 8RM
WOD
8RFT
4 burpees over parallette
4 strict pull-ups
4 kb hang clean & jerks (53/35)
4 box jumps (30/24)
SKILL
core
WOD
10RFT
5 kb deadlifts (70/53)
5 mb step-ups (20;20;16;14)
5 thrusters (40% of 1RM thruster)
5 push-ups
5 push presses (40% of 1RM thruster)
1 minute rest
FIT360
25 minute running clock
200 double unders / 300 singles
50 wall balls (20/14)
40 box jump overs (24/20)
30 burpee pull-ups
max russian swings (53/35)
STRENGTH
front rack lunges: 4×3 @ 50% b/w
WOD
6RFT
250m/200m row
15 push presses (50% of 1RM)
5 burpee box jumps (24/20)
FIT360
7AM/8AM
18min AMRAP
1 rope climb
4 push-ups
8 russian swings (70/53)
12 box jumps (20/16)
24 double unders
Partner FIT360
9AM
22min AMRAP
1 rope climb
4 push-ups
8 russian swings (70/53)
12 box jumps (20/16)
24 double unders
FIT360
24min AMRAP
3 atomic sit-ups (25/15)
4 box jumps (20/16)
5 kb deadlifts (53/35)
30 second wall sit
