A Great Week Awaits!
Pack those rope climbing socks for Thursday and Friday!
Items for the week…
- We are in week 5 of our strength cycle.
- We will be testing our 3RM push press, deadlift, and press this 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.
STRENGTH
press: 3RM
WOD
10RFT
1 thruster (75% of 1RM)
2 strict handstand push-ups
3 kb snatches (53/35; 2-for-1)
SKILL
core
WOD
3 minutes rest
22 minute running clock…
750m row
then
AMRAP of…
21 pull-ups
12 russian swings (53/35)
400m run
FIT360
24min EMOM
MIN 1: 15/12 calorie row
MIN 2: 10 atomic sit-ups (25/15)
MIN 3: 10 push-ups
MIN 4: 45 second wall sit
STRENGTH
deadlift: 3RM
WOD
200m mb run
then
3 rounds of…
20 wall balls (20/14)
15 box jump overs (20/16)
10 ring push-ups
SKILL
rope climbs
WOD
7RFT
6 calorie row
6 toes-to-bars
30 second rest
50 double unders
5 burpee box jump overs (24/20)
30 second rest
4 calorie row
4 kb thrusters (35/26)
30 second rest
30 double unders
3 kb deadlifts (70/53)
FIT360
24min AMRAP
4 burpee box jumps (20/16)
8 single-arm kb push presses (53/35; left)
8 single-arm kb push presses (53/35; right)
16 mb step-overs (20;20/16;14)
… E3MOM 20m single-arm kb lunge (53/35)
STRENGTH
push press: 3RM
WOD
15 push presses (50% of 1RM; from rig)
40 mb step-overs (24″/20#; 20″/14#)
5 rope climbs
40 mb step-overs (24″/20#; 20″/14#)
25 burpees to a plate
7AM/8AM
7min AMRAP
10 mb squats (20/14)
10 box jumps (24/20)
10 kb deadlifts (53/35)
2 minute rest
7min AMRAP
8 mb cleans (20/14)
8 box jump overs (24/20)
8 russian swings (53/35)
2 minute rest
7min AMRAP
6 wall balls (20/14)
6 burpee box jump overs (24/20)
6 single-arm kb push presses (53/35)
9AM (partners)
Same as above. Break up however you would like
between partners. 8min AMRAPs, instead of 7min.
WOD
6min AMRAP
1 power clean (50% of 1RM power clean)
2 front squats (50% of 1RM power clean)
3 pistols
1 minute rest
6min AMRAP
1 power clean (50% of 1RM power clean)
2 front squats (50% of 1RM power clean)
4 handstand push-ups
1 minute rest
6min AMRAP
1 power clean (50% of 1RM power clean)
2 front squats (50% of 1RM power clean)
5 bar-over burpees
