Happy 4th of July! 🎆
We hope you’re able to get together with family and friends on Friday to celebrate the 4th! 🤞 No rain! 🤞 No humidity!
Items for the week…
- We are working with the clean (Monday), split jerk (Wednesday), and power clean (Friday) for our strength cycle this week.
- We’re in week 5 of our new gymnastic progressive cycle.
- Our FIT360 classes will be on Tuesday night, and Saturday and Sunday mornings this week.
STRENGTH
clean: 5RM/8RM (test)
WOD
16 minutes of 40 secs on / 20 secs off
MIN 1: max hang db snatches (35/25)
MIN 2: max presses (35% of 1RM)
MIN 3: max goblet squats (35/25)
MIN 4: max burpees
SKILL
toes-to-bars / push-ups
WOD
12RFT
3 deadlifts (40% of 1RM)
5 burpees over bar
7 box jumps (20/16)
25 double unders
FIT360
16min AMRAP
5 kb cleans (53/35)
10 burpee box jump overs (24/20)
20 double unders
STRENGTH
split jerk: 5RM/8RM (test)
WOD
14min AMRAP
10 mb clean wall balls (20/14)
15 lunges
20 russian swings (70/53)
25 plate push-ups
20 russian swings (70/53)
15 lunges
10 mb clean wall balls (20/14)
30 second rest
SKILL
arms
WOD / FIT360
14min AMRAP
10 kb deadlifts (70/53)
10 farmer’s carry lunges (35/26)
10 strict pull-ups
10 push-ups
10/7 calorie row
CLOSED 🎆
7AM/8AM
FIT360
2 min on / 30 secs off x10
5/5 single-arm kb snatches (35/26)
10 air squats
20 double unders
AMRAP burpees to target
9AM
Partner FIT360
2 min on / 30 secs off x14
5/5 single-arm kb snatches (35/26)
10 air squats
20 double unders
AMRAP burpees to target
FIT360
18min AMRAP
20 single-arm kb squats (35/26)
20 single-arm kb push presses (35/26)
20 russian swings (35/26)
20 single-arm kb lunges (35/26)
20 single-arm kb thrusters (35/26)
… E2MOM 3 burpees
