September? ALREADY?! 😔
Mile run anyone?!
Items for the week…
- We’ve got our mile run re-test on Tuesday!
- We’ve got our 3RM back squats (Monday), split jerks (Wednesday), and front squats (Friday) this week.
- Our FIT360 classes will be on Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 3RM
WOD
12min EMOM
5 power cleans (50% of 1RM)
max double unders
SKILL
mile run (re-test)
WOD / FIT360
3RFT
25/20 calorie row
20 wall balls (20/14)
15 kb snatches (53/35)
STRENGTH
split jerk: 3RM
WOD
3RFT
30 double unders
21 presses (40% of 1RM)
12 box jumps (24/20)
2 wall walks
SKILL
WOD
20min AMRAP
6 deadlifts (55% of 1RM)
7 burpee pull-ups
8 russian swings (70/53)
200m run
FIT360
18min EMOM
1 kb complex (53/35)
1 rope climb
STRENGTH
front squat: 3RM
WOD
400m run
1 minute rest, then…
5 rounds of…
8 single-arm kb lunges (53/35)
4 strict handstand push-ups
1 rope climb
7AM/8AM
WOD
5 rounds of…
1 minute of max push-ups
1 minute of max russian swings (53/35)
1 minute of max step overs (20;24/14;20)
1 minute of max pull-ups
1 minute of rest
9AM
Partner WOD
7 rounds of…
1 minute of max push-ups
1 minute of max russian swings (53/35)
1 minute of max step overs (20;24/14;20)
1 minute of max pull-ups
1 minute of rest
WOD
7min AMRAP
80 double unders
then
12 kb push presses (35/26)
8 burpee box jump overs (24/20)
2 minutes rest
6min AMRAP
60 double unders
then
10 kb push presses (35/26)
6 burpee box jump overs (24/20)
2 minutes rest
5min AMRAP
40 double unders
then
8 kb push presses (35/26)
4 burpee box jump overs (24/20)
