Sunny Skies This Week
Should be a beautiful week in the low 80s this week!
Items for the week…
- We are testing a box jump/burpee endurance challenge on Monday.
- We are in week 6 of our strength cycle.
- We will be using last week’s 3RM push press, deadlift, and press numbers 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.
SKILL
endurance benchmark (test)
WOD
6RFT
20 push balls (20/14)
5 back squats (50% of 1RM)
EMOM 1 wall walk
STRENGTH
press: 4×3 @ 70% of 3RM
WOD
100 double unders
1 minute rest, then…
5 rounds of…
8 russian swings (70/55)
4 handstand push-ups
1 bar muscle-up
FIT360
100 russian swings (53/35)
80 kb deadlifts (53/35)
60 burpees over parallette
40 push-ups
20 strict pull-ups
Break up the reps however you would like.
STRENGTH
deadlift: 5×3 @ 75% of 3RM
WOD
3RFT
30 goblet squats (35/26)
20 plate push-ups
10 knees-to-elbows
SKILL
core
WOD / FIT360
20min EMOM
MIN 1: 14 kb lunges (35/26)
MIN 2: 12 calorie row
MIN 3: 10 burpees over rower
MIN 4: REST
STRENGTH
push press: 4×3 @ 70% of 3RM
WOD
15min AMRAP
8 bench presses (60% of 1RM)
10 double unders
12 box jumps (24/20)
7AM/8AM
22min AMRAP
9 pull-ups
8 kb snatches (35/26)
7 kb push presses (35/26)
6 toes-to-bars
5 mb cleans (20/14)
4 burpees
9AM (partners)
25min AMRAP
9 pull-ups
8 kb snatches (35/26)
7 kb push presses (35/26)
6 toes-to-bars
5 mb cleans (20/14)
4 burpees
WOD
30min EMOM
MIN 1-5: 14 russian swings (53/35)
MIN 6-10: 14 box jump overs (20/16)
MIN 11-15: 11 kb deadlifts (70/53)
MIN 16-20: 11 sit-ups
MIN 21-25: 8 burpees
MIN 26-30: 8 kb thrusters (35/26)
