NewsWorkout

Week of 07/01/24

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…

  1. We are taking a break from our progressive toes-to-bars / push-ups work due to the shortened week.
  2. We open for 7am, 8am, and 9am classes on Wednesday.
  3. We are closed on Thursday.
  4. 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.
  5. 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)

Tags: july, june

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(860) 944-0096
173 Washington Street, Morristown, NJ 07960

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