Happy April! 🃏
Jumped the gun on the running coming back last week! Looks like temps aren’t screaming “Spring” quite yet! Soon enough…
Items for the week…
- This week in our strength cycle will be using our 5RM numbers from last week 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: 5×5 @ 70% of 5RM
WOD
10min EMOM
4 burpees
8 box jumps (24/20)
12 wall balls (20/14)
1 minute rest
10min EMOM
3 burpees
7 box jumps (24/20)
11 wall balls (20/14)
SKILL
stabilizers
WOD
18min EMOM
MIN 1: 3 handstand push-ups + 6 mb step-overs
MIN 2: 3 strict pull-ups + 3 mb burpee step-overs
FIT360
60/45 calorie row
50 air squats
40 box jump overs (24/20)
30 burpees
20 jumping lunges (2-for-1)
10 plate push-ups
STRENGTH
deadlift: 5×7 @ 75% of 5RM
WOD
80-70-60-50-40 singles
12-10-8-6-4 goblet squats (53/35)
12-10-8-6-4 alternating kb snatches (53/35)
SKILL
choice
WOD
7RFT
7 kb squats (35/26)
5 mb sit-ups (20/14)
3 strict pull-ups
1 bar muscle-up
3 strict handstand push-ups
5 mb cleans (20/14)
7 kb lunges (35/26)
FIT360
5RFT
21 wall balls (20/14)
18 mb sit-ups (20/14)
15 russians swings (53/35)
12 push-ups
STRENGTH
push press: 5×5 @ 70% of 5RM
WOD
3RFT
15 burpees over bar
15 deadlifts (50% of 1RM)
7AM/8AM
WOD
25 box jumps (24/20)
25 push-ups
25 kb thrusters (35/26)
25 push-ups
25 box jumps (24/20)
… E2MOM 5 sit-ups
9AM
Partner WOD
50 box jumps (24/20)
50 push-ups
50 kb thrusters (35/26)
50 push-ups
50 box jumps (24/20)
… E2MOM 10 sit-ups
WOD
50/40 calorie row
100 double unders
50 C2B (L1) / pull-ups (L2) / jumping pull-ups (L3)
100 double unders
50/40 calorie row
