Running Will Be Back Soon Enough! 🏃♀️🏃🏾🏃🏿🏃♂️
With temperatures creeping into the 50s this week, it looks like we’ll be able to get back out on the sidewalk soon enough! I know you’ve all been looking forward to it.
Items for the week…
- This week in our strength cycle will be taking a crack at our 5RM for our press (Monday), deadlift (Wednesday), and push press (Friday).
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm this week.
STRENGTH
press: 5RM
Last done 07/18/23.
WOD
12min EMOM
30 double unders
max back squats (40% of 1RM)
SKILL
rope climbs
WOD
60 box jumps (20/16)
50 wall balls (20/14)
40 burpees
30 mb step-ups (20;20/16;14)
20 toes-to-bars
FIT360
4 min on / 1 min off for 30 minutes
sit-ups / calorie row
box jumps (20/16) / push-ups
goblet squats (53/35) / single unders
kb deadlifts (53/35) / ring rows
burpees / kb thrusters (35/26)
hanging knees raises / kb push presses (35/26)
Partner 1 and Partner 2 both pick a move to start with. Partners will switch at the 2 minute mark. After the 4 minutes is up, there’s a 1 min rest to record reps and move on to the next station. Each station is completed one time.
SKILL
core
WOD
3RFT
20/14 calorie row
10 strict pull-ups
10 russian swings (70/53)
STRENGTH
deadlift: 5RM
Last done on 07/19/23.
WOD
500m row
then
4 rounds of…
6 atomic sit-ups (25/15)
40 double unders
2 rope climbs
then
500m row
FIT360
Every 5 minutes for 25 minutes
20 see-saw kb push presses (35/26)
18 single-arm kb squats (35/26)
16 burpees over the rower
max calories on the rower
1 minute rest
STRENGTH
push press: 5RM
Last done on 07/21/23.
WOD
10min AMRAP
2-4-6-8… kb snatches
10 mb cleans (20/14)
2 minute rest
400m row (sprint)
7AM/8AM
WOD
42/35 calorie row
21 mb cleans (20/14)
21 push-ups
30/24 calorie row
15 mb cleans (20/14)
15 push-ups
18/14 calorie row
9 mb cleans (20/14)
9 push-ups
2 minute rest
1 minute max calorie row
9AM (partners)
Partner WOD
50/40 calorie row
42 mb cleans (20/14)
42 push-ups
40/32 calorie row
30 mb cleans (20/14)
30 push-ups
20/16 calorie row
18 mb cleans (20/14)
18 push-ups
2 minute rest
2 minute max calorie row
WOD
Every 3 minutes for 21 minutes
10 russian swings (70/53)
12 goblet squats (70/53)
14 double unders
