Last Build Week! 💪
This is our last build week of this strength cycle before we aim for some new maxes next week!
Items for the week…
- We are in week 4 of our pistols and/or double unders skill work this week!
- We are in week 7 of our strength cycle, and will be using our rep max numbers from two weeks ago for our presses (Monday), overhead squats (Wednesday), and push presses (Friday) this week.
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
STRENGTH
press: 3×3+1 @ 80% of 3RM
press: 2×8+1 @ 80% of 8RM
WOD
500m/420m row
1 minute rest, then…
8 rounds of…
10 russian swings (70/55)
5 burpees to a plate (45/25)
1 wall walk
SKILL
pistols and/or double unders
WOD
Every 4 minutes for 5 rounds
20 front squats (40% of 1RM)
15 box jumps (20/16)
10 burpees
FIT360
22min AMRAP
3-6-9-12-15…
push balls (20/14)
mb sit-ups (20/14)
kb deadlifts (70/53)
STRENGTH
overhead squat: 3×3 @ 80% of 3RM
overhead squat: 2×8 @ 80% of 6RM
WOD
250m row / 50 double unders
10 kb lunges (35/26)
5 strict pull-ups / 3 bar muscle-ups
SKILL
core
WOD / FIT360
200m run with medball (20/14)
then 4 rounds of…
10 wall balls (20/14)
1 rope climb
then
200m run with medball (20/14)
then 3 rounds of…
10 wall balls (20/14)
1 rope climb
then
200m run with medball (20/14)
then 2 rounds of…
10 wall balls (20/14)
1 rope climb
STRENGTH
push press: 3×3+1 @ 80% of 3RM
push press: 2×8+1 @ 80% of 8RM
WOD
15min EMOM
MIN 1: 12 push-ups
MIN 2: 50 double unders
MIN 3: 5 hang power snatches (50% of 1RM PS)
7AM/8AM
FIT360
22min AMRAP
2 wall walks
4 parallette pass-through push-ups
6 burpee box jump overs (24/20)
8 handstand push-ups
10 jumping squats
12 strict pull-ups
9AM
Partner FIT360
24min AMRAP
2 wall walks
4 parallette pass-through push-ups
6 burpee box jump overs (24/20)
8 handstand push-ups
10 jumping squats
12 strict pull-ups
FIT360
4 rounds
5 single-arm hang kb/db snatches (35/26; 2-for-1)
1 minute max burpees over kb/db
1 minute rest
2 minute rest
3 rounds
8 single-arm kb/db thrusters (35/26; 2-for-1)
2 minute max row distance
1 minute rest
2 minute rest
30 toes-to-bars
