Welcome, Ale!
I was to extend a warm welcome to Ale, who will be joining our coaching team! She will be kicking things off with classes tomorrow morning, so come on in, introduce yourself, and get ready for the holiday weekend!
Items for the week…
- Ale will be joining our coaching team on Monday mornings.
- This week is an always-fun deload week, where we take a week off from the strength cycle.
- Our next strength cycle will be the press, push press, and deadlift.
- 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.
SKILL
progressive gymnastic work
WOD
24min AMRAP
2-4-6-8-10…
single-arm kb lunges (53/35)
single-arm kb snatches (53/35)
single-arm kb squats (53/35)
russian swings (53/35)
… finish each round with 60 double unders
CLOSED
SKILL
mile run (test)
Last done 08/25/22.
WOD
5RNFT
10 deadlifts (50% of 1RM)
10 bench presses (50% of 1RM)
SKILL
strict presses
WOD
10min EMOM
3-5 burpee pull-ups
5 minute rest
10min EMOM
2 deadlifts (50% of 1RM push press)
2 hang power cleans (50% of 1RM push press)
2 front squats (50% of 1RM push press)
2 push press (50% of 1RM push press)
SKILL
core
WOD
40 push-ups
50 wall balls (20/14)
60 russian swings (53/35)
1000m / 840m row
60 russian swings (53/35)
50 wall balls (20/14)
40 push-ups
7AM / 8AM
20 strict pull-ups
30 burpees
40 power cleans (athletes choice)
50 push press (athletes choice)
60 box jumps (20/16)
70 mb sit-ups (20/14)
800m run
9AM (partners)
30 strict pull-ups
40 burpees
50 power cleans (athletes choice)
60 push press (athletes choice)
70 box jumps (20/16)
80 mb sit-ups (20/14)
800m run
WOD
22min AMRAP
400m run
10 back squats (40% of 1RM)
2 wall walks
1 rope climb
