NewsWorkout

Week of 05/05/25

May the 4th Be With You! 🛸

The humidity is coming in hot this week… please remember your refillable water bottles to stay hydrated!

Items for the week…

  1. CALLING ALL MOMS! We’re going to have our 2nd annual Mother’s Day Workout on Sunday the 11th @ 10am. We already have an incredible response to the workout, which Julie is excited about! Please bring a drink or snack to share after the workout.
  2. We are going to be using our 5RM/10RM numbers from two weeks ago on front squat (Monday), deadlift (Wednesday), and back squat (Friday).
  3. We are adding a new twist to our strength cycle starting this week for anyone on the 1RM track. Take a look at the Athlete Notes in StreamFit for more details.
  4. Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.

STRENGTH
front squat: 3×5+1 @ 80% of 5RM
front squat: 3×10 @ 80% of 10RM

WOD
Every 40 seconds for 6 rounds
MIN 1: max calorie row; 20 seconds rest
MIN 2: max wall balls (20/14); 20 seconds rest
MIN 3: max kb snatches (53/35); 20 seconds rest

SKILL
handstands

WOD
10-9-8-7-6-5-4-3-2-1
bench press (50% of 1RM)
russian swings (70/53)
single-arm kb squats (70/53)

FIT360
3RFT
10 single-arm kb presses (35/26; 2-for-1)
15 box jumps (24/20)
500m-400m-300m-200m row

STRENGTH
deadlift: 3×5+1 @ 80% of 5RM
deadlift: 3×10 @ 80% of 10RM

WOD
16min EMOM
MIN 1: 10 mb cleans (20/14)
MIN 3: 8 toes-to-bars or strict handstand push-ups
MIN 6: 10 single-arm kb push presses (53/35; 2-for-1)
MIN 5: 8 burpee box jump overs (24/20)

SKILL
core

WOD
8min AMRAP
4 power cleans (50% of 1RM HPC)
2 deadlifts (50% of 1RM HPC)
10 burpees over the bar
1 minute rest
8min AMRAP
4 hang cleans (50% of 1RM HPC)
2 deadlifts (50% of 1RM HPC)
10 box jumps (24/20)

FIT360
10-9-8-7-6-5-4-3-2-1
push-ups
single-arm kb lunges (35/26; 2-for-1)
mb sit-ups (20/14)
burpees

STRENGTH
back squat: 3×5+1 @ 80% of 5RM
back squat: 3×10 @ 80% of 10RM

WOD
14min AMRAP
2 deadlift (65% b/w) & 2 strict pull-up
4 deadlifts (65% b/w) & 4 strict pull-ups
6 deadlifts (65% b/w) & 6 strict pull-ups
… equals 1 round. Then start over at 1 and 1.

7AM/8AM
FIT360
Every 4 minutes for 25 minutes
30 box jump overs (24/20)
then in remaining time, AMRAP of
10 plate push-ups
10 russian swings (53/35)
1 minute rest

9AM
Partner FIT360
Every 4 minutes for 30 minutes
30 box jump overs (24/20)
then in remaining time, AMRAP of
10 plate push-ups
10 russian swings (53/35)
1 minute rest

FIT360
24min EMOM
MIN 1: 12/10 calorie row
MIN 2: 15 mb squats (20/14)
MIN 3: 15 ring rows
MIN 4: 40 second mb hug wall sit (20/14)

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173 Washington Street, Morristown, NJ 07960

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