NewsWorkout

Week of 06/05/23

Welcome to June!

Excited that the warm weather seems like it’s here to stay! Please remember to bring a reusable water bottle to the gym each class, so you can refill in the back and stay hydrated.

Items for the week…

  1. We will be testing our 3RM clean, bench press, and power clean this week.
  2. Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.

NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.

STRENGTH
power clean: 3RM

WOD
2RFT
400m run
30 mb cleans (20/14)
30 push-ups

SKILL
core

WOD
5RFT
10 thrusters (60% of 1RM)
20/15 calorie row

FIT360
24min EMOM
MIN 1: 15/12 calorie row
MIN 2: 15 russian swings (53/35)
MIN 3: 10 burpees

STRENGTH
clean: 3RM

WOD
4RFT
30 double unders
9 back squats (60% of 1RM push press)
30 double unders
15 push presses (60% of 1RM push press)
1 minute rest

STRENGTH
bench press: 3RM

WOD
12min AMRAP
10 kb lunges (35/26)
10 box jump overs (24/20)
10 toes-to-bars

FIT360
45 sec on, 15 sec off for 21 minutes
MIN 1: battle ropes
MIN 2: goblet lunges (53/35)
MIN 3: wall sit
MIN 4: russian swings (53/35)
MIN 5: single unders
MIN 6: single-arm kb push presses (53/35)
MIN 7: burpees

SKILL
handstands

WOD
18min EMOM
MIN 1: 3 mb step-overs + 3 knees-to-elbows
MIN 2: 4 hang power snatches + 4 overhead squats
MIN 3: 5-7 strict pull-ups

7AM / 8AM
7min AMRAP
10 mb squats (20/14)
10 box step-overs (20/16)
10 kb deadlifts (53/35)
2 minutes rest
7min AMRAP
8 mb cleans (20/14)
8 mb box step-overs (20;20/16;14)
8 russian swings (53/35)
2 minutes rest
7min AMRAP
6 wall balls (20/14)
6 burpee mb step-overs (20;20/16;14)
6 single-arm kb push presses (53/35)

9AM (partners)
Same as above. Break up however you would like between partners. 8min AMRAPs, instead of 7min.

WOD
24min EMOM
MIN 1: 10 calorie row or 75 singles
MIN 2: 10 wall balls (20/14) or 10 kb thrusters (35/26)
MIN 3: 12 push-ups or 8 pull-ups

Tags: 3rm, june

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