☀️ Schools Out For Summer!
The kids are free! So, let the play dates, camps, summer sports, and trips to the pool begin!
Items for the week…
- Next week we will be re-testing our 1RM clean, power clean, and bench press!
- Followed by an always-fun deload week, where we take a week off from the strength cycle.
- We will using our 3RM numbers this week for the clean, bench press, and power clean from two weeks ago.
- 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: 3×3 @ 85% of 3RM
WOD
12min AMRAP
45 double unders
15 push jerks (50% of 1RM)
1 wall walk
SKILL
core
WOD
1 mile run
then
2 rounds of…
20 box jump overs (24/20)
10 body blasters
then
50 russian swings (53/35)
FIT360
30s on, 30s off for 10 rounds
push balls (20/14)
box jumps (24/20)
3 minute rest
30s on, 30s off for 10 rounds
russian twists (20/16)
ring rows
STRENGTH
bench press: 3×3 @ 90% of 3RM
WOD
Every 5 minutes for 3 rounds
14 mb step-overs (20;20/16;14)
12 toes-to-bars
10 deadlifts (50% of 1RM)
SKILL
progressive gymnastic work
WOD
50 air squats
40 burpees
30 jumping lunges
20 hang power snatches (40% of 1RM power snatch)
FIT360
6,5,4,3,2 of …
push-ups
jumping pull-ups
goblet squats (53/35)
hanging knees raises
russian swings (53/35)
chin-ups
atomic sit-ups (25/15)
jumping squats
pull-ups
… 1 minute rest between each full set
STRENGTH
clean: 3×3 @ 85% of 3RM
WOD
14min AMRAP
50 double unders
21/15 calorie row
15 kb thrusters (35/26; each hand)
7AM / 8AM
5RFT
20 wall balls (20/14)
15 knees-to-elbows
10 ring dips
9AM (partners)
Partner 1
7RFT
20 wall balls (20/14)
15 knees-to-elbows
10 ring dips
Partner 2
200m run
WOD
27min EMOM
MIN 1: 6-8 strict pull-ups
MIN 2: 10-12 goblet squats (53/35)
MIN 3: 8-10 hand-release push-ups
