Warm Weather?! ☀️
Always nice to emerge from February and see some warm, March weather approach! Doesn’t look like it’s lasting too long, but will be a nice change of pace.
Items for the week…
- We are starting a new strength cycle this week with the clean (Monday), split jerk (Wednesday), and power clean (Friday).
- We are in week 2 of our new gymnastic skill work cycle.
- Our FIT360 classes will be on Tuesday and Thursday evenings, Saturday and Sunday mornings this week.
STRENGTH
clean: 1RM (test)
WOD
13min AMRAP
9 russian swings (70/53)
6 burpees to plate
3 atomic sit-ups (25/15)
SKILL
gymnastics
WOD
5 rounds of…
2 muscle-ups
10 kb/db squats (35/26)
2 minute rest
5 rounds of…
2 rope climbs
10 kb/db push presses (35/26)
STRENGTH
split jerk: 1RM (test)
WOD
4RFT
10 strict handstand push-ups
10 reverse lunges
10 strict pull-ups
10 air squats
SKILL
core
WOD
8RFT
5 push presses (55% of 1RM)
10 kb movements (53/35)
25 double unders
STRENGTH
power clean: 1RM (test)
WOD
3 minute max effort calorie row
2 minute rest
3 minute max effort wall balls (20/14)
2 minute rest
3 minute max effort sit-ups
7AM/8AM
FIT360
5RFT
300m/240m row
15 russian swings (53/35)
45 second single-arm farmer’s carry kb hold
15 goblet squats (53/35)
20 push balls (20/14)
9AM
Partner FIT360
7RFT
300m/240m row
15 russian swings (53/35)
45 second single-arm farmer’s carry kb hold
15 goblet squats (53/35)
20 push balls (20/14)
FIT360
7min AMRAP
3 toes-to-bars
6 box jump overs (24/20)
9 russian swings (70/53)
1 minute rest
10min AMRAP
5 push-ups
5 jumping lunges
5 ring rows
1 minute rest
7min AMRAP
3 toes-to-bars
6 box jump overs (24/20)
9 russian swings (70/53)
