Someone Hit the Switch For Fall Temps! 🍂
Dust off those 13S hoodies, folks. Fall is wasting NO time dropping temps.
Items for the week…
- Next week is our 1RM re-test week, party people!
- We’re using our 3RM numbers from two weeks ago 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: 3×3 @ 90% of 3RM
WOD
200m run with medball (20/14)
then 3 rounds of…
10 wall balls (20/14)
1 rope climb / 1 muscle-up / 1 body blaster (choose 1)
then
200m run with medball (20/14)
then 2 rounds of…
10 wall balls (20/14)
1 rope climb / 1 muscle-up / 1 body blaster (choose 1)
then
200m run with medball (20/14)
then 1 round of…
10 wall balls (20/14)
1 rope climb / 1 muscle-up / 1 body blaster (choose 1)
SKILL
choice
WOD
2 rounds of…
10 deadlifts (55% of 1RM)
20 pull-ups
400m run
2 minute rest
2 rounds of…
10 hang power cleans (65% of 1RM)
20 air squats
18/15 calorie row
FIT360
22min AMRAP
10 burpee mb box step-overs (20;20/16;14)
10 jumping pull-ups
10 calorie row
30 second wall sit
STRENGTH
split jerk: 3×3 @ 85% of 3RM
WOD
14min AMRAP
1 wall walk
10 push-ups
15 goblet squats (53/35)
25 double unders
SKILL
core
WOD
21min EMOM
MIN 1: 10-15 box jump overs (24/20)
MIN 2: 15/12 calorie row
MIN 3: 8-12 power cleans (40% of 1RM)
FIT360
21min EMOM
Level 3
MIN 1: 12 burpees
MIN 2: 25 sit-ups or v-ups
MIN 3: 30 reverse lunges
Level 2
MIN 1: 9 burpees
MIN 2: 20 sit-ups or v-ups
MIN 3: 25 reverse lunges
Level 1
MIN 1: 6 burpees
MIN 2: 15 sit-ups or v-ups
MIN 3: 20 reverse lunges
STRENGTH
front squat: 3×3 @ 90% of 3RM
WOD
20min EMOM
MIN 1: 50 double unders
MIN 2: 12 atomic sit-ups (25/15)
MIN 3: 10 strict handstand push-ups
MIN 4: 8 toes-to-bars
7AM/8AM
WOD
8RFT
5 strict pull-ups
7 atomic sit-ups (25/15)
9 burpees
… E2MOM 1 wall walk
9AM
Partner WOD
12RFT
5 strict pull-ups
7 atomic sit-ups (25/15)
9 burpees
… E2MOM both partners complete 1 wall walk
WOD
750m row
then
21-15-9-3
push-ups
box jumps (24/20)
then
500m row
