New Merch Anyone? 👕
We’re going to be posting some new merch options this week … a new shirt design + a piece of apparel we’ve never sold before! 🤔
Items for the week…
- We are going to be testing our 3RM/8RM press (Monday), bench press (Wednesday), and push press (Friday) numbers this week!
- We are in week 5 of our pistols + push-ups skill work.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
press: 3RM
press: 8RM
WOD
4 minutes…
6 mb step-ups (20/14)
4 wall walks
max effort push-ups
1 minute rest
4 minutes…
8 mb step-ups (14/10)
4 wall walks
max effort air squats
1 minute rest
4 minutes…
10 step-ups
4 wall walks
max effort pull-ups
SKILL
pistols + push-ups
WOD
24min EMOM
MIN 1: 15/12 calorie row
MIN 2: 8 presses (60% of 1RM)
MIN 3: 10 box jumps (30/24)
FIT360
5RFT
5 kb/db single-arm snatches (35/26)
5 kb/db single-arm push presses (35/26)
5 kb/db single-arm squats (35/26)
5 kb/db single-arm push presses (35/26)
5 kb/db single-arm snatches (35/26)
STRENGTH
bench press: 3RM
bench press: 8RM
WOD
Every 1.5 minutes for 10 rounds
5 wall balls (20/14)
5 burpee box jumps (20/16)
5 pull-ups
max deadlifts (40% of 1RM)
SKILL
core
WOD
10RFT
10 push-ups
10 presses (45/35)
10 back rack lunges (45/35)
10 calorie row
FIT360
max calorie row
E2MOM 12 wall balls (20/14)
… until 250/200 calories is reached
STRENGTH
push press: 3RM
push press: 8RM
WOD
Every 3 minutes for 5 rounds
75 double unders
10 mb cleans (20/14)
5 burpees over mb
7AM/8AM
FIT360
22min AMRAP
5 wall walks
6 box jump overs (24/20)
7 strict pull-ups
8 jumping lunges (2-for-1)
9 hand-release push-ups
10 sit-ups
11 air squats
9AM
Partner FIT360
28min AMRAP
5 wall walks
6 box jump overs (24/20)
7 strict pull-ups
8 jumping lunges (2-for-1)
9 hand-release push-ups
10 sit-ups
11 air squats
FIT360
Every 8 minutes for 32 minutes
2 rounds
20 mb sit-ups (20/14)
15 burpee box jump overs (20/16)
10 kb snatches (53/35)
then
max double unders
