We've Got A Birthday! 🎂
Please help me wish Julie a happy (35th?) birthday today! Monday’s workout is a rep scheme to celebrate the day!
Items for the week…
- We are testing our 3RM/6RM clean (Monday), split jerk (Wednesday), and power clean (Friday) for our strength cycle this week.
- We’ve got a birthday workout for Jule on Monday!
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
clean: 3RM/6RM
WOD
7RFT
20 double unders
19 mb cleans (20/14)
8 hand release push-ups
2 rope climbs
SKILL
choice
WOD
4RFT
15 back squats (45% of 1RM)
100m single-arm farmer’s carry (53/35)
100 double unders
FIT360
10RFT
4 chin-ups
6 push-ups
8 kb hang snatches (35/26)
10 air squats
STRENGTH
split jerk: 3RM/6RM
WOD
Every 1:30 for 15 minutes
4 single-arm db devil’s presses (45/25)
4 mb step-overs (20;20/16;14)
20 double unders
SKILL
core
WOD
Every 10 minutes for 2 rounds
15-12-9
deadlifts (35% of 1RM)
bar-hopping burpees
toes-to-bars
max calorie row
FIT360
16min AMRAP
3 burpee box jumps (24/20)
5 ring dips
7 goblet squats (53/35)
9 pull-ups
STRENGTH
power clean: 3RM/6RM
WOD
14min EMOM
MIN 1: 4 body blasters
MIN 2: 4 kb complexes
7AM/8AM
FIT360
Every 5 minutes for 3 rounds
30/24 calorie row
15 burpee box jump overs (20/16)
max wall balls (20/14)
2 minute rest
9AM
Partner FIT360
Every 5 minutes for 5 rounds
40/32 calorie row
18 burpee box jump overs (20/16)
max wall balls (20/14)
1 minute rest
FIT360
22min AMRAP
2-4-6-8-10-12… of
weighted step-ups (53/35)
russian swings (53/35)
ring push-ups
burpees
