Happy Father's Day! 👔
Our testing week has arrived! We look forward to seeing ALL KINDS of new numbers up on that whiteboard this week!
Items for the week…
- We are in week 8 of our strength cycle which means we’ll be re-testing our rep max numbers 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: 1RM (re-test)
WOD
1 wall walk
2 body blasters
3 handstand push-ups
4 burpee box jump overs (24/20)
5 ring rows
6 ring dips
7 toes-to-bars
SKILL
rope climbs
WOD
18min AMRAP
1 rope climb
5 push press (60% of 1RM PP)
5 front squats (60% of 1RM PP)
… 5 burpee penalty if bar’s put down during 10 rep set
STRENGTH
overhead squat: 1RM (re-test)
WOD
14min AMRAP
5 pull-ups
10 sit-ups
5 box jumps (30/24)
10 air squats
SKILL
core
WOD
10min EMOM
MIN 1: 12 kb snatches (35/26)
MIN 2: 15/12 calorie row
1 minute rest
10min EMOM
MIN 1: 2 muscle-ups or wall walks
MIN 2: 15 russian swings (70/53)
STRENGTH
push press: 1RM (re-test)
WOD
3RFT
15 back squats (50% of 1RM)
15 burpees
30/25 calorie row
7AM/8AM
FIT360
20min AMRAP
8 rounds
10 wall balls (20/14)
6 burpee box jumps (24/20)
then
max rounds of
10 single-arm kb thrusters (35/26)
10 toes-to-bars
9AM
Partner FIT360
22min AMRAP
10 rounds
10 wall balls (20/14)
6 burpee box jumps (24/20)
then
max rounds of
10 single-arm kb thrusters (35/26)
10 toes-to-bars
FIT360
21min EMOM
MIN 1: 4 kb lunges (35/26) + 1 wall walk
MIN 2: 30s l-sit or tuck l-sit or l-sit hang from rig
MIN 3: 4 box jumps (30/24) + 4 burpees
