Nor'Easter Cometh! 🌧️
We’ll try to fit some running in before the rain of the week comes!
Items for the week…
- We are in week 3 of our strength cycle which means we’ll be using our 5RM for the back squat (Monday), bench press (Wednesday), and front squat (Friday) from last week.
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 4×5+1 @ 70% of 5RM
WOD
4RFT
15 wall balls (20/14)
15/12 calorie row
15 goblet lunges (53/35)
SKILL
pulling
WOD
18min EMOM
MIN 1: 1 barbell complex (40% of 1RM push press)
MIN 2: 40 double unders
FIT360
20min EMOM
MIN 1: 5 sit-ups (20/14) + 5 push balls (20/14)
MIN 2: 30 double unders
STRENGTH
bench press: 4×5+1 @ 70% of 5RM
WOD
12-10-8-6-4-2
atomic sit-ups (25/15)
box jumps (24/20)
hand-release push-ups
… E2MOM 1 wall walk
SKILL
choice
WOD
Level 3:
5RFT
2 burpee bar muscle-ups
6 kb lunges (35/26)
12 russian swings (70/53)
Level 2:
5RFT
4 burpee pull-ups
8 kb lunges (26/20)
12 russian swings (53/35)
Level 1:
5RFT
6 strict pull-ups
10 kb lunges (20/15)
14 russian swings (35/26)
STRENGTH
front squat: 4×5+1 @ 70% of 5RM
WOD
8min AMRAP
1 legless rope climb
2 burpee box jump overs (30/24)
3 ring rips
then
1000m/800m row
7AM/8AM
FIT360
22min AMRAP
30/25 calorie row
20 mb burpee step-overs (20/14)
10 single-arm kb/db thrusters (53/35)
20 mb burpee step-overs (20/14)
30/25 calorie row
2 minute rest
9AM
Partner FIT360
26min AMRAP
30/25 calorie row
20 mb burpee step-overs (20/14)
10 single-arm kb/db thrusters (53/35)
20 mb burpee step-overs (20/14)
30/25 calorie row
1 minute rest
FIT360
20min AMRAP
4 calorie row
4 devil’s presses (35/25)
4 lunges
