Happy Father's Day! 👔
A shoutout to the Dads in our community who set a great example for their kids each week about what a healthy relationship with fitness looks like!
Items for the week…
- We are kicking off a new progressive gymnastic cycle of toes-to-bars or push-ups this week!
- We are continuing our strength cycle this week with hang power snatches/snatches on Monday, front rack lunges on Wednesday, and overhead squats on Friday.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
hang power snatch / snatch: 3×5 @ 80% of 5RM
WOD
15min AMRAP
25 double unders
1 kb complex (left)
3 burpee box jump overs (24/20)
1 kb complex (right)
SKILL
core
WOD
24min EMOM
MIN 1: back rack reverse lunges (60% of 1RM press)
MIN 2: presses (60% of 1RM press)
MIN 3: front squats (60% of 1RM press)
MIN 4: rest
FIT360
24min EMOM
MIN 1: mb step-overs (20;20/16;14)
MIN 2: push-ups
MIN 3: single-arm kb squat (53/35)
MIN 4: rest
STRENGTH
front rack lunges: 4×3 @ 50% b/w
WOD
6RFT
250m/200m row
15 push presses (50% of 1RM)
5 burpee box jumps (24/20)
SKILL
progressive gymnastics
WOD / FIT360
Level 3
1 mile run
then
2 rounds of…
20 box jump overs (24/20)
10 body blasters
then
100 double unders
Level 2
800m run
then
2 rounds of…
20 box jump overs (20/16)
10 body blasters
then
50 double unders
Level 1
400m run
then
2 rounds of…
20 box jump overs (20/16)
10 burpee pull-ups
then
100 single unders
STRENGTH
overhead squat: 5×5 @ 80% of 5RM
WOD
30-20-10 wall balls (24/20)
400m run
90-60-30 double unders
7AM/8AM
WOD
30-20-10 mb sit-ups (20/14)
24/20-20/16-16/12 calorie row
then
100 double unders
then
3-2-1 wall walks
20/16-16/12-12/8 calorie row
9AM
Partner WOD
40-30-20 mb sit-ups (20/14)
24/20-20/16-16/12 calorie row
then
100 double unders each
then
3-2-1 wall walks
20/16-16/12-12/8 calorie row
WOD
21min EMOM
MIN 1: 3 strict pull-ups + 5 russian swings (70/53)
MIN 2: 3 mb cleans (20/14) + 5 box jumps (30/24)
MIN 3: 3 mb lunges (20/14; 2-for-1) + 5 push-ups
