Cloudy With A Chance of Push-Ups! ☁️
Looking like another relatively nice weather week with cloudy temps mainly in the mid-70s. Friday might be a rainy one…
Items for the week…
- We are going to be using our 5RM/10RM numbers from last week on front squat (Monday), deadlift (Wednesday), and back squat (Friday).
- We are adding a new twist to our strength cycle starting this week for anyone on the 1RM track. Take a look at the Athlete Notes in StreamFit for more details.
- Our FIT360 classes will be on Tuesday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
front squat: 4×5+1 @ 70% of 5RM
front squat: 3×10 @ 70% of 10RM
WOD
40 sec on/20 sec off for 5 rounds
double unders
box jump overs (24/20)
ring rows
wall balls (20/14)
push-ups
SKILL
core
WOD
20min EMOM
MIN 1: 4 body blasters
MIN 2: 4 barbell complexes (50% of 1RM press)
FIT360
20min EMOM
MIN 1: 4 body blasters
MIN 2: 4 single-arm kb complexes (35/26)
STRENGTH
deadlift: 4×5+1 @ 70% of 5RM
deadlift: 3×10 @ 70% of 10RM
WOD
14min AMRAP
21 calorie row
15 push press (40% of 1RM)
9 goblet lunges (53/35)
3 strict pull-ups
SKILL
box jumps
WOD / FIT360
10-9-8-7-6-5-4-3-2-1
atomic sit-ups (25/15)
burpee box jumps (24/20)
STRENGTH
back squat: 4×5+1 @ 70% of 5RM
back squat: 3×10 @ 70% of 10RM
WOD
4 minutes of…
50 wall balls (20/14)
max effort mb step-overs (24″/20#; 20″/14#)
1 minute rest
4 minutes of…
40 mb cleans (20/14)
max effort mb step-overs (24″/20#; 20″/14#)
1 minute rest
4 minutes of…
30 mb squats (20/14)
max effort mb step-overs (24″/20#; 20″/14#)
7AM/8AM
FIT360
30/25 calorie row
then
18min AMRAP
12 kb farmer’s carry lunges (35/26)
10 sit-ups
8 single-arm kb/db thrusters (35/26)
then
30/25 calorie row
9AM
Partner FIT360
60 cal row (m/m); 50 cal row (f/f); 55 cal row (co-ed)
then
20min AMRAP
18 kb farmer’s carry lunges (35/26)
16 sit-ups
14 single-arm kb/db thrusters (35/26)
then
60 cal row (m/m); 50 cal row (f/f); 55 cal row (co-ed)
FIT360
5RFT
8 kb squats (35/26)
7 single-arm kb push presses (35/26)
6 single-arm kb hang snatches (35/26; 2-for-1)
1 wall walk
… collect 200 double unders during workout
