Warm Weather This Week! 😅
Sadly, we only have one running day this week!
Items for the week…
- We are in week 2 of our strength cycle which means we’ll be testing our 5RM for the snatch (Monday) and thruster (Friday) this week, and upping our front rack lunge (Wednesday) percentage from last week.
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
STRENGTH
hang/power/snatch: 5RM
WOD
12min EMOM
MIN 1: max strict handstand push-ups
MIN 2: 10 back squats (50% of 1RM)
SKILL
core
WOD / FIT360
22 minute running clock…
750m row
then
AMRAP of…
21 lunges
12 russian swings (53/35)
50 double unders
STRENGTH
front rack lunges: 4×8 @ 40% b/w
WOD
40 toes-to-bars
30 burpee box jump overs (20/16)
20 goblet squats (53/35)
10 rope climbs
SKILL
pistols and/or double unders
WOD
Every 10 minutes for 3 rounds
800m run
100 double unders
30 push presses (40% of 1RM)
FIT360
10RFT
9 push-ups
7 kb snatches (53/35)
5 chin-ups
STRENGTH
thruster: 5RM
WOD
15 burpee pull-ups
then
5 rounds
10 wall balls (20/14)
8 russian swings (70/53)
1 wall walk
then
15 burpee pull-ups
7AM / 8AM
FIT360
30min AMRAP
30 box jumps (20/16)
25 ground-to-overheads (25/15)
20 overhead lunges (25/15)
15 chin-ups
10 burpees
E5MOM 30 double unders
9AM
Partner FIT360
30min AMRAP
50 box jumps (20/16)
40 ground-to-overheads (25/15)
30 overhead lunges (25/15)
20 chin-ups
10 burpees
E5MOM 30 double unders
FIT360
20min AMRAP
300m/240m row
20 push balls (20/14)
250m/200m row
20 air squats
200m/160m row
20 mb lunges (20/14)
30 second rest
