Did Someone Say ... ... Running?! 🏃🏻🏃♀️🏃🏽🏃🏾🏃🏿
The beginning of the week is supposed to be beautiful, and then fade mid-week. So, we thought we’d aim for a “fresh air experience” on Tuesday!
Items for the week…
- This is week 5 of our strength cycle, and we will be finding our 3RM for our press (Monday), deadlift (Wednesday), and push press (Friday).
- We are in week 2 of our progressive pull-up work as well.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, Saturday morning, and Sunday morning this week.
STRENGTH
press: 3RM
WOD
20min AMRAP
10 strict pull-ups
20 goblet reverse lunges (53/35)
30 sit-ups
40 single unders
SKILL
core
WOD/FIT360
4RFT
20 russian swings (70/53)
20 push balls (20/14)
400m run
STRENGTH
deadlift: 3RM
WOD
15min AMRAP
5 hang power cleans (50% of 1RM)
5 ring rows
5 atomic sit-ups (25/15)
5 box jump overs (20/16)
SKILL
pull-ups
WOD
21-15-12-9-6-3
strict handstand push-ups
front squats (40% of 1RM)
calorie row
FIT360
24min EMOM
MIN 1: 12/10 calorie row
MIN 2: 8 atomic sit-ups (25/15)
MIN 3: 10 push-ups
MIN 4: 45 second wall sit
STRENGTH
push press: 3RM
WOD
50 kb thrusters (35/26)
50 hand-release push-ups
50 v-ups
7AM/8AM
WOD
2RFT
30 wall balls (20/14)
30 double unders
30 box jump overs (24/20)
30 kb push presses (53/35)
30 mb cleans (20/14)
30 second rest
9AM
Partner WOD
3RFT
40 wall balls (20/14)
40 double unders
40 box jump overs (24/20)
40 kb push presses (53/35)
40 mb cleans (20/14)
30 second rest
WOD
Every 4 minutes for 24 minutes
30 russian swings (53/35)
30 mb step-overs (20/16)
max calorie row
