Another Rainy Parade Day! 🌧️
Beautiful out Friday. Nice out Sunday. Rains on Saturday. Par for the course. Regardless, I hope everyone had a chance to connect with family and friends this weekend!
Items for the week…
- This is a deload week, so we will be taking a break from the strength cycle until we kick off our new cycle next week.
- The next strength cycle will be press, push press, and deadlift.
- Fresh off our 500m test, we will be testing our 1,000m row on Wednesday.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm this week.
SKILL
rope climbs
WOD
11-10-9-8-7-6-5-4-3-2-1
strict pull-ups
push-ups
air squats
sit-ups
EMOM 1 rope climb
SKILL
kipping
WOD
5 rounds
1 minute max toes-to-bars
30 second rest
1 minute max box jump overs (24/20)
30 second rest
1 minute max ring push-ups
30 second rest
FIT360
15min AMRAP
10 kb squats (35/26)
8 russian swings (35/26)
6 kb push presses (35/26)
farmer’s carry down and back (25/15)
SKILL
1000m row (test)
Last done on 12/21/23.
WOD
10RNFT
3-5 deadlifts (55% of 1RM)
2-3 bar muscle-ups (L1); 5-7 burpee pull-ups (L2)
SKILL
core
WOD
5RFT
400m row
20 bench presses (50% of 1RM)
FIT360
10RFT
250m/200m row
3 kb complexes (2-for-1)
SKILL
tempo squats
WOD
30min EMOM
MIN 1: 2 rope climbs
MIN 2: 40 double unders
MIN 3: rest
MIN 4: 10 push presses (45% of 1RM)
MIN 5: 10 calorie row
7AM/8AM
WOD
300 total reps comprised of…
russian swings (53/35)
goblet lunges (53/35)
box jump overs (24/20)
… 1 body blaster every time you switch moves
9AM
Partner WOD
500 total reps comprised of…
russian swings (53/35)
goblet lunges (53/35)
box jump overs (24/20)
… 1 body blaster (each) every time you switch moves
WOD
10-9-8-7-6-5-4-3-2-1
wall balls (20/14)
ring rows
push-ups
after 9, 3 wall walks
after 6, 15 burpees
after 3, 50 double unders
