Bring-A-Friend Week! 🤝🏻
Welcome to another Bring-A-Friend Week! We hope your family and friends are as excited to come in as we are to show them how much we love burpees.
Items for the week…
- With our strength work behind us … we will taking a breather with a deload week.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
SKILL
handstands
WOD
750m row
then
21-15-9
handstand push-ups
back squats (55% of 1RM)
then
750m row
SKILL
rowing
WOD
22min AMRAP
2,4,6,8,10…
push presses (50% of 1RM)
burpee box jump overs (24/20)
russian swings (70/53)
… collect a total of 1000m on the rower however
FIT360
21min AMRAP
10 box jump overs (24/20)
10 single-arm kb thrusters (35/26)
10 kb snatches (35/26)
… E3MOM 3 burpees
SKILL
core
WOD
20 burpee pull-ups
30 atomic sit-ups (25/15)
40 box jumps (30/24)
50 push-ups
60 overhead walking lunges (25/15)
… 3 mb cleans (20/14) each time you switch exercises
SKILL
tempo squats
WOD
10 strict pull-ups
20 toes-to-bars
30 deadlifts (40% of 1RM)
100 double unders
30 deadlifts (40% of 1RM)
20 toes-to-bars
10 strict pull-ups
FIT360
2 minute plank hold
then
10 burpees to a target
20 kb hang snatches (35/26)
30 sit-ups
50 double unders
30 sit-ups
20 kb hang snatches (35/26)
10 burpees to a target
SKILL
choice
WOD
6min EMOM
3 front squats to a press (70% of 1RM press)
1 minute rest
6min EMOM
4 front squats to a push press (75% of 1RM press)
1 minute rest
6min EMOM
5 front squats to a push jerk (80% of 1RM press)
7AM/8AM
FIT360
Every 5 minutes for 3 rounds
30 wall balls (20/14)
15 burpee box jump overs (20/16)
max calorie row
2 minute rest
9AM
Partner FIT360
Every 5 minutes for 5 rounds
40 wall balls (20/14)
20 burpee box jump overs (20/16)
max calorie row
2 minute rest
FIT360
28min EMOM
MIN 1: 5 kb complexes (53/35)
MIN 2: 6 burpee pull-ups
MIN 3: 10 kb snatches (53/35)
