Halfway Through April! 🌧️
We’ve got 5 birthdays this week … Matt B, Amy G, Amanda P, Greg R, Mike P! Enjoy the day, all!
Items for the week…
- The new strength week begins with the front squat (Monday), deadlift (Wednesday), and back squat (Friday). Like last cycle, you will have the option for the 1RM or 5RM track.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
front squat: 1RM/5RM (test)
WOD
13min AMRAP
25 burpee box step-overs (20;20/16;14)
50/40 calorie row
100 double unders
SKILL
core
WOD
4RFT
16 wall balls (20/14)
14 mb sit-ups (20/14)
12 single-arm kb push presses (35/26)
10 barbell lunges (50% b/w)
FIT360
tabata of…
single-arm kb push presses (35/26)
single-arm kb lunges (35/26)
1 minute rest
tabata of…
russian swings (35/26)
goblet squats (35/26)
STRENGTH
deadlift: 1RM/5RM (test)
WOD
12min EMOM
MIN 1: 7-12 calorie row
MIN 2: 10-15 mb cleans (20/14)
MIN 3: 10-12 push-ups
SKILL
lateral leg work
WOD
18min AMRAP
5 handstand push-ups
5 toes-to-bars
5 russian swing to a goblet lunges (53/35)
FIT360
Every 4 minutes for 5 rounds
9 box jump overs (30/24)
12 burpees
15 goblet squats (53/35)
STRENGTH
back squat: 1RM/5RM (test)
WOD
25-20-15-10-5 pull-ups
5-10-15-20-25 box jumps (24/20)
7AM/8AM
FIT360
5RFT
400m run
20 kb/db snatches (35/26)
15 kb/db overhead lunges (35/26)
10 burpees
2 wall walks
9AM
Partner FIT360
5RFT
400m run together
20 kb/db snatches (35/26)
20 kb/db overhead lunges (35/26)
20 burpees
4 wall walks
CLOSED FOR EASTER
