High Temps. Some Humidity. Little Rain. 😅
It’s looking like warm temps with a fair amount of humidity this week, so please continue to bring a reusable water bottle, and keep filling up with the water cooler in the back! It’s incredibly important to remain hydrated before, during, and after our workouts!
Items for the week…
- We are working with the clean (Monday), split jerk (Wednesday), and power clean (Friday) for our strength cycle this week.
- We’re bringing our endurance test back this week, which we haven’t seen in awhile! Fun times.
- Our FIT360 classes will be on Tuesday night, and Saturday and Sunday mornings this week.
STRENGTH
clean: 3×5 @ 80% of 5RM
clean: 2×8 @ 80% of 8RM
WOD
4min AMRAP
21 deadlifts (35% of 1RM)
21 wall balls (20/14)
1 wall walk
1 minute rest
4min AMRAP
15 deadlifts (40% of 1RM)
15 wall balls (20/14)
1 wall walk
1 minute rest
4min AMRAP
9 deadlifts (45% of 1RM)
9 wall balls (20/14)
1 wall walk
SKILL
endurance benchmark (test)
WOD
Every 4 minutes for 4 rounds
21 back squats (30% of 1RM)
15/12 calorie row
9 handstand push-ups
FIT360
Every 4 minutes for 4 rounds
30 air squats
20/14 calorie row
10 handstand push-ups
STRENGTH
split jerk: 3×5 @ 85% 5RM
split jerk: 2×8 @ 85% 8RM
WOD
Every 2 minutes for 8 rounds
5 push presses (50% of 1RM)
10 lunges
5 front squats (same)
10 push-ups
SKILL
tabata row
WOD / FIT360
16min AMRP
50 double unders
40 lunges
30 push-ups
20 strict pull-ups
10 burpee box jump overs (20/16)
20 strict pull-ups
30 push-ups
40 lunges
50 double unders
30 second rest
STRENGTH
power clean: 3×5 @ 80% of 5RM
power clean: 2×8 @ 80% of 8RM
WOD
4RFT
20 bench presses (50% of 1RM)
20 box jump overs (24/20)
200m run
7AM/8AM
FIT360
20min AMRAP
100 double unders
40 calorie row
30 russian swings (53/35)
20 step overs (20;20/16;14)
10 handstand push-ups
5 bar muscle-ups
9AM
Partner FIT360
30min AMRAP
100 double unders
40 calorie row
30 russian swings (53/35)
20 step overs (20;20/16;14)
10 handstand push-ups
5 bar muscle-ups
FIT360
18min AMRAP
8 burpees over kb
8 box jumps (20/16)
10 single-arm kb cleans (35/26)
10 push-ups
20 double unders
200m run
E2MOM 1 wall walk
