This Summer Is Flying!
With July coming to a close this week, it’s a good opportunity to take a look at your wellness this summer.
If you’re staying consistent, awesome. If you have dialed back some, think about ways you can start upping your attendance by 1 or 2 classes each week.
It’s never fun when summer comes to a close, and we feel like we have to restart our fitness in the fall! Stay focused, and if we can help with anything, please let us know!
Items for the week…
- We will be using our 5RM push press, deadlift, and press numbers from last week. Keep ’em handy!
- 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.
STRENGTH
push press: 5×5 @ 75% of 5RM
WOD
7min EMOM
3 burpees
5 box jumps (24/20)
7 wall balls (20/14)
then
7min EMOM
2 burpees
4 box jumps (24/20)
6 wall balls (20/14)
SKILL
stabilizers
WOD
18min EMOM
MIN 1: 3 handstand push-ups + 6 mb step-overs
MIN 2: 3 strict pull-ups + 3 mb burpee step-overs
STRENGTH
deadlift:5×7 @ 75% of 5RM
WOD
80-70-60-50-40 singles
12-10-8-6-4 goblet squats (53/35)
12-10-8-6-4 alternating kb snatches (53/35)
SKILL
choice
WOD
7RFT
7 kb squats (35/26)
5 mb sit-ups (20/14)
3 strict pull-ups
1 muscle-up
3 strict handstand push-ups
5 mb cleans (20/14)
7 kb lunges (35/26)
STRENGTH
press: 5×5 @ 75% of 5RM
WOD
3RFT
15 burpees over bar
15 deadlifts (50% of 1RM)
7AM/8AM
25 box jumps (24/20)
25 push-ups
25 kb thrusters (35/26)
25 push-ups
25 box jumps (24/20)
… E2MOM 5 sit-ups
9AM (partners)
50 box jumps (24/20)
50 push-ups
50 kb thrusters (35/26)
50 push-ups
50 box jumps (24/20)
… E2MOM 10 sit-ups
WOD
50/35 calorie row
100 double unders
50 chest-to-bar pull-ups (L1) / pull-ups (L2) / jumping pull-ups (L3)
100 double unders
50/35 calorie row
