Christmas In July?! 🎅
We are posting next week’s programming a little early. Enjoy!
Items for the week…
- We are using our 3RM/6RM clean (Monday), split jerk (Wednesday), and power clean (Friday) numbers for our strength cycle this week.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
clean: 3×3 @ 75% of 3RM
clean: 2×6 @ 75% of 6RM
WOD
4RNFT
500m/420m row
15 wall balls (20/14)
50 double unders
20 reverse lunges
SKILL
choice
WOD
200m run
4-3-2-1 bar muscle-ups
1-2-3-4 front squats (75% of 1RM)
250m/200m row
STRENGTH
split jerk: 3×3 @ 75% of 3RM
split jerk: 2×6 @ 75% of 6RM
WOD
Every 3 minutes for 6 rounds
5 kb hang power snatches (53/35) (left)
5 kb push presses (53/35) (left)
5 kb hang power cleans (53/35) (left)
5 kb thrusters (53/35) (left)
30 second rest
5 kb hang power snatches (53/35) (right)
5 kb push presses (53/35) (right)
5 kb hang power cleans (53/35) (right)
5 kb thrusters (53/35) (right)
SKILL
push & pull
WOD
16min AMRAP
1-2-3-4-5… burpee pull-ups
2 bear complexes (60% of 1RM push press)
3 mb burpee step-overs (20;20/16;14)
STRENGTH
power clean: 3×3 @ 75% of 3RM
power clean: 2×6 @ 75% of 6RM
WOD
6RFT
6 toes-to-bars
5 deadlifts (55% of 1RM)
4 box jump overs (24/20)
30 seconds rest
7AM/8AM
FIT360
2000m row
… stop every 250m row for 1 round of …
5 toes-to-bars
10 kb squats (35/26; each hand)
15 push-ups
9AM
Partner FIT360
Partner 1 – 250m row
Partner 2 – AMRAP
5 toes-to-bars
10 kb squats (35/26; each hand)
15 push-ups
… keep switching until partners reach 3500m row
FIT360
25min EMOM
MIN 1: 15/12 calorie row
MIN 2: 10 atomic sit-ups (25/15)
MIN 3: 10 plate push-ups
MIN 4: 10 overhead walking lunges (25/15)
MIN 5: max burpees
