NewsWorkout

Week of 04/08/24

It's Eclipse Week! ๐ŸŒ™

Get those eclipse sunglasses ready, people!

Items for the week…

  1. This week in our strength cycle will be using our 5RM numbers from two weeks ago for our press (Monday), deadlift (Wednesday), and push press (Friday).
  2. Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, Saturday morning, and Sunday morning this week.

STRENGTH
press: 3×5 @ 80% of 5RM

WOD
3RFT
21 push-ups
15 russian swings (53/35)
9 deadlifts (45% of 1RM)
1 wall walk

SKILL
pull-ups

WOD
Every 2 minutes for 18 minutes
1 barbell complex (50% of 1RM push press)
max burpees over bar

FIT360
Every 2 minutes for 20 minutes
1 kb complex (53/35)
max single unders

STRENGTH
deadlift: 5×5 @ 85% of 5RM

WOD
20min AMRAP
P1: 10 thrusters (95/65)
P2: max calorie row

SKILL
core

WOD / FIT360
60 box jumps (24/20)
50 wall balls (20/14)
40 burpees
30 mb step-overs (24/20)
20 toes-to-bars

STRENGTH
push press: 3×5 @ 80% of 5RM

WOD
3RFT
500m/420m row
10 strict pull-ups
10 burpee box jumps (24/20)

7AM/8AM
WOD
500m/420m row
then
4 rounds of…
6 ring rows
8 kb snatches (53/35; 2-for-1)
10 push balls (20/14)
then
50 double unders

9AM
Partner WOD
collect 2500m row as a team
AMRAP (when not rowing)
6 ring rows
8 kb snatches (53/35; 2-for-1)
10 push balls (20/14)

WOD
2 rounds
30 double unders
20 pull-ups
then
2 rounds
30 double unders
15 ring dips
then
2 rounds
30 double unders
10 knees-to-elbows
then
2 rounds
30 double unders
5 toes-to-bars

Tags: apr

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