Who's Ready For Fall? 🍂
The only thing better than a humid summer would be a humid fall. AMIRITE?!
Items for the week…
- We’ve got our 500m row test on Tuesday!
- We’re using our 3RM numbers from last week for the back squats (Monday), split jerks (Wednesday), and front squats (Friday) this week.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 3×5 @ 80% of 3RM
WOD
14min AMRAP
50 wall balls (20/14)
40 russian swings (53/35)
30 box jumps (24/20)
20 push presses (50% of 1RM)
10 kb snatches (53/35)
SKILL
500m row (test)
Last done on 01/14/24.
WOD
15min AMRAP
200m run
45 air squats
20/15 calorie row
2 wall walks
FIT360
Every 2 minutes for 15 minutes
10 wall balls (20/14)
10/8 calorie row
10 russian swings (70/53)
STRENGTH
split jerk: 3×3 @ 75% of 3RM
WOD
15min EMOM
3-5 thrusters (45% of 1RM)
3-5 mb cleans (20/14)
3-5 box jump overs (24/20)
SKILL
core
WOD / FIT360
Every 2 minutes for 24 minutes
Level 3
MIN 1-2: 400m/320m row
MIN 3-4: 60 double unders + 3 bar muscle-ups
MIN 5-6: 12 burpee box jump overs (24/20)
Level 2
MIN 1-2: 400m/320m row
MIN 3-4: 60 double unders + 1 bar muscle-up
MIN 5-6: 10 burpee box jump overs (24/20)
Level 1
MIN 1-2: 400m/320m row
MIN 3-4: 75 single unders + 10 pull-ups
MIN 5-6: 8 burpee box jump overs (24/20)
STRENGTH
front squat: 3×5 @ 80% of 3RM
WOD
15 push jerks (60% of 1RM push press)
400m run
2 rope climbs
400m run
20 burpees
7AM/8AM
WOD
21min EMOM
MIN 1: 8-10 toes-to-bars
MIN 2: 8-10 kb snatches (53/35)
MIN 3: 8-10 box jump overs (24/20)
9AM
Partner WOD
30min EMOM
MIN 1: 12-15 toes-to-bars
MIN 2: 12-15 kb snatches (53/35)
MIN 3: 12-15 box jump overs (24/20)
WOD
3RFT
400m/320m row
30 mb box step-overs (24;20/16;14)
20 ring dips
10 goblet squats (70/53)
