Welcome to August!
We’ve got some beautiful, not-too-heat weather coming up this week to kick off August!
Items for the week…
- We are in Week 4 of our strength cycle.
- We will be using our 5RM push press, deadlift, and press numbers from two weeks ago, and building on our percentages from last week.
- 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.
SKILL
shoulder/midline stability
WOD
40 sec on/20 sec off for 5 rounds
double unders
box jump overs (24/20)
ring rows
wall balls (20/14)
plank push-ups
STRENGTH
push press: 5×5 @ 80% of 5RM
WOD
14min AMRAP
21 calorie row
15 push press (40% of 1RM)
9 goblet lunges (53/35)
FIT360
24min AMRAP
10 pull-ups
10 russian swings (70/53)
10 push-ups
250m row
… E3MOM 3 burpees
SKILL
core
WOD
20min EMOM
MIN 1: 4 body blasters
MIN 2: 4 kb complexes (35/26)
STRENGTH
deadlift: 5×5 @ 85% of 5RM
WOD
10-9-8-7-6-5-4-3-2-1
hang power cleans (50% of 1RM)
burpee box jumps (24/20)
FIT360
50 air squats
40 goblet lunges (53/35)
30 box jumps (24/20)
20 pull-ups
10 burpees
400m run
10 burpees
20 pull-ups
30 box jumps (24/20)
40 goblet lunges (53/35)
50 air squats
STRENGTH
press: 5×5 @ 80% of 5RM
WOD
4 minutes of…
50 wall balls (20/14)
max effort mb step-overs (24″/20#; 20″/14#)
1 minute rest
4 minutes of…
40 mb cleans (20/14)
max effort mb step-overs (24″/20#; 20″/14#)
1 minute rest
4 minutes of…
30 mb squats (20/14)
max effort mb step-overs (24″/20#; 20″/14#)
7AM/8AM
30/25 calorie row
then
18min AMRAP
12 kb farmer’s carry lunges (35/26)
10 sit-ups
8 kb thrusters (35/26)
then
30/25 calorie row
9AM (partners)
65 calories (m/m); 55 calories (f/f); 60 calories (coed)
then
18min AMRAP
18 kb farmer’s carry lunges (35/26)
16 sit-ups
14 kb thrusters (35/26)
then
65 calories (m/m); 55 calories (f/f); 60 calories (coed)
WOD
6RFT
8 kb squats (35/26)
7 bench presses (45% of 1RM)
6 kb hang snatches (35/26; 2-for-1)
5 v-ups
… collect 200 double unders during workout.
