The First Full Month of Summer! ☀️
It’s wild how fast this summer is moving, but thrilled that the warm weather and sunshine is here! … when it’s not raining, of course.
Items for the week…
- We are taking a break from our progressive toes-to-bars / push-ups work due to the shortened week.
- We open for 7am, 8am, and 9am classes on Wednesday.
- We are closed on Thursday.
- 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 at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
hang power snatch/snatch: 5×3 @ 70% of 3RM
WOD
10-8-6-4-2 strict handstand push-ups
50-40-30-20-10 double unders
1 bar muscle-up
SKILL
core
WOD
30-20-10 calorie row
15-10-5 burpee mb step-overs (20;20/16;16)
2 minute rest
30-20-10 mb cleans (20/14)
15-10-5 alternating kb snatches (53/35)
FIT360
400m row
40 wall balls (20/14)
300m row
30 burpees
200m row
20 wall balls (20/14)
100m row
10 burpees
STRENGTH
front rack lunges: 3×8 @ 60% b/w
WOD
Every 3 minutes for 6 rounds
10 burpee box jump overs
30 second left side plank
10 push presses (45% of 1RM)
30 second right side plank
CLOSED
STRENGTH
overhead squat: 4×3 @ 70% of 3RM
WOD
5 rounds
10 thrusters (40% of 1RM)
45 second wall sit
FIT360
8RFT
10 ring rows
walk to your box then rest 10 seconds
5 box jumps (challenging height)
10 push-ups
walk to your box then rest 10 seconds
5 box jumps (challenging height)
WOD
7AM/8AM
200 unbroken double unders
… 5 burpees everytime you break
1 minute rest
75 unbroken wall balls
… 5 burpees everytime you break
1 minute rest
50 unbroken pull-ups
… 5 burpees everytime you break
1 minute rest
25 russian swings (70/53)
… 5 burpees everytime you break
WOD
5RFT
10 goblet squats (70/53)
10 ring push-ups
10 mb sit-ups (20/14)
10 russian swings (70/53)
