Lots of Rain This Week! 🌧️
Taking running off of the menu this week, because it’s supposed to rain from Tuesday to Saturday. Fun times.
Items for the week…
- We are in week 3 of our progressive toes-to-bars / push-ups work.
- 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 1RM re-tests are next week!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
hang power snatch/snatch: 3×3 @ 80% of 3RM
WOD
2RFT
30 push-ups
30/24 calorie row
30 russian swings (70/53)
SKILL
core
WOD
4RFT
200m run
10 mb sit-ups (20/14)
10 box jumps (24/20)
10 ring dips
10 calorie row
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)
STRENGTH
front rack lunges: 3×5 @ 65% b/w
WOD
4-3-2 wall walks
42 double unders
21-18-15 front squats (40% of 1RM)
SKILL
progressive gymnastics (3 of 6)
WOD
20min AMRAP
3 thrusters (50% of b/w)
5 box jumps (24/20)
7 hand-release push-ups
FIT360
Every 2 minutes for 10 rounds
10 kb deadlifts (53/35; each hand)
1 wall walk
STRENGTH
overhead squat: 3×3 @ 80% of 3RM
WOD
4 rounds of…
5 kb squats (53/35)
5 strict pull-ups
then
15 burpees
then
3 rounds of…
5 kb squats (53/35)
5 strict pull-ups
then
15 burpees
then
2 rounds of…
5 kb squats (53/35)
5 strict pull-ups
then
15 burpees
7AM/8AM
WOD
50 burpees
40 wall balls (20/14)
30 sit-ups
20 box jumps (24/20)
10 ring dips
1 minute plank hold
… complete a 200m row every 3 minutes
9AM
Partner WOD
50 burpees
40 wall balls (20/14)
30 sit-ups
20 box jumps (24/20)
10 ring dips
1 minute plank hold
25 burpees
20 wall balls (20/14)
15 sit-ups
10 box jumps (24/20)
5 ring dips
30 second plank hold
… P1 works on the chipper
… while P2 completes a 250m row
WOD
22min AMRAP
10 push-ups
10 step-overs
10 kb deadlifts (53/35)
8 push balls (20/14)
8 mb step-overs (20/14)
8 russian swings (53/35)
6 single-arm kb push presses (53/35)
6 burpee mb step-overs (20/14)
6 kb snatches (53/35)
