An Extra Hour of Sun. ☀️
With temps reaching the mid-60s this week it looks like spring is coming in hot!
Items for the week…
- We are in week 5 of the strength cycle and will be testing our 3RM/8RM thruster (Monday) and snatch (Wednesday), and bumping up the bodyweight percentage for our front rack lunges (Friday).
- We are in week 5 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: 3RM
thruster: 8RM
WOD
Every 4 minutes for 3 rounds
30 double unders
25 goblet squats (35/26)
20 box jump overs (24/20)
max handstand push-ups
SKILL
pull-ups
WOD
3 rounds
25 double unders
8 front squats (50% of 1RM thruster)
then
2 rounds
25 double unders
6 push presses (55% of 1RM thruster)
then
1 round
25 double unders
4 thrusters (60% of 1RM thruster)
FIT360
5RFT
10 reverse lunges
30 double unders
10 mb sit-ups (20/14)
20 russian swings (53/35)
10 push-ups
10 kb push presses (53/35)
STRENGTH
hp/snatch: 3RM
hp/snatch: 8RM
WOD
Every 5 minutes for 3 rounds
12 burpee box jumps (30/24)
15 kb thrusters (35/26)
12 toes-to-bars
15/12 calorie row
SKILL
core
WOD
25-22-19-16-13-10 calorie row
35-30-25-20-15-10 sit-ups
15-13-11-9-7-5 bench presses (50% of 1RM)
FIT360
20min AMRAP
250m/200m row
5 strict pull-ups
2-4-6-8… mb cleans (20/14)
STRENGTH
front rack lunges: 3×10 @ 55% b/w
WOD
12min AMRAP
3 burpee pull-ups
5 deadlifts (50% of 1RM)
7 wall balls (20/14)
FIT360
7AM/8AM
250m/200m row every 5 minutes
… in remaining time complete …
40 kb deadlifts (53/35)
30 single-arm kb lunges (35/26)
20 single-arm kb snatches (35/26)
10 single-arm kb step-ups (35;20/26;16)
1 minute rest
250m/200m relay (each)
Partner FIT360
9AM
400m/320m row every 5 minutes
… in remaining time complete …
80 kb deadlifts (53/35)
60 single-arm kb lunges (35/26)
40 single-arm kb snatches (35/26)
20 single-arm kb step-ups (35;20/26;16)
1 minute rest
400m/320m relay (each)
FIT360
25min EMOM
MIN 1: 2-3 wall walks
MIN 2: 12 mb cleans (20/14)
MIN 3: 8 single-arm devil’s presses (45/25)
MIN 4: max mb sit-ups (20/14)
MIN 5: rest
