Let's Hope That It's On the Extreme Weather! 🌧️
Has the humidity actually broken?! Let’s hope for less-soupy days ahead!
Items for the week…
- We’ve got a 3-person team workout on Sunday, so grab 2 friends!
- We will be using our 5RM numbers from last week for our back squats (Monday), split jerks (Wednesday), and front squats (Friday)
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 5×7 @ 75% of 5RM
WOD
12-10-8-6-4-2
mb cleans (20/14)
strict pull-ups
russian swings (70/53)
SKILL
choice
WOD
16min AMRAP
6 kb snatches (53/35)
9 push-ups
12 box jump overs (24/20)
FIT360
5min AMRAP
500m row, then…
max effort box jump overs (24/20)
2 minutes rest
4min AMRAP
400m row, then…
max effort push-ups
2 minutes rest
3min AMRAP
300m row, then…
max effort single unders
STRENGTH
split jerk: 5×5 @ 70% of 5RM
WOD
12min AMRAP
10/8 calorie row
10 thrusters (35% of 1RM)
SKILL
a fresh air experience
WOD
18min AMRAP
40 double unders
30 mb sit-ups (20/14)
20 mb cleans (20/14)
10 pull-ups
5 strict handstand push-ups
FIT360
22min AMRAP
400m row
10 kb deadlifts (70/53)
50 single unders
30sec rest on rings
STRENGTH
front squat: 5×7 @ 75% of 5RM
WOD
14min EMOM
MIN 1: 2 rope climbs
MIN 2: 1 barbell complex (55% of 1RM push press)
7AM/8AM
WOD
20 minute running clock…
0:00 – 750m row
4:00 – 50 goblet squats (53/35)
8:00 – 50 pull-ups
12:00 – 50 russian swings (70/53)
16:00 – 50 single-arm kb lunges (53/35)
max meters in remaining time
9AM
Partner WOD
25 minute running clock…
0:00 – 1000m row together
5:00 – 75 goblet squats (53/35)
10:00 – 75 pull-ups
15:00 – 75 russian swings (70/53)
20:00 – 75 single-arm kb lunges (53/35)
max meters in remaining time
Team WOD
20 minute running clock
200 double unders / 400 singles
100 wall balls (20/14)
80 russian swings (53/35)
60 sit-ups
40 burpees
20 mb cleans (20/14)
10 wall walks
