October Cometh! 🍂
It looks like we might finally be dipping into some mid-50s temps this week, so break out the 13S zip-up for those chilly mornings!
Items for the week…
- We are going to be using last week’s 3RM/8RM press (Monday), bench press (Wednesday), and push press (Friday) numbers this week!
- We are in week 6 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: 3×3+1 @ 70% of 3RM
press: 2×8+1 @ 70% of 8RM
WOD
3RFT
24/18 calorie row
21 front squats (45% of 1RM)
3 rope climbs
SKILL
pistols + push-ups
WOD
18min EMOM
MIN 1: 5 deadlifts (55% of 1RM)
MIN 2: 10 pull-ups
MIN 3: max goblet lunges (53/35)
FIT360
17min AMRAP
5 ring rows
6 goblet lunges (53/35)
7 wall balls (20/14)
8 mb sit-ups (20/14)
STRENGTH
bench press: 3×3+1 @ 70% of 3RM
bench press: 2×8+1 @ 70% of 8RM
WOD
21-15-9
presses (50% of 1RM)
mb cleans (20/14)
russian swings (70/53)
SKILL
core
WOD/FIT360
6RFT
250m/200m row
5 toes-to-bars
25 double unders
5 burpee pull-ups
STRENGTH
push press: 3×3+1 @ 70% of 3RM
push press: 2×8+1 @ 70% of 8RM
WOD
14min AMRAP
4 thrusters (40% of 1RM)
5 burpees
6 mb step-overs (20;20/16;14)
7AM/8AM
FIT360
24 minute EMOM
MIN 1: 15/12 calorie row
MIN 2: 16 kb/db snatches (35/26)
MIN 3: 40 double unders
MIN 4: 20 air squats
MIN 5: max atomic sit-ups (25/15)
MIN 6: rest
9AM
Partner FIT360
30 minute EMOM
MIN 1: 15/12 calorie row
MIN 2: 16 kb/db snatches (35/26)
MIN 3: 40 double unders
MIN 4: 20 air squats
MIN 5: max atomic sit-ups (25/15)
MIN 6: rest
FIT360
5-10-15-20-15-10-5 box jumps (20/16)
30 second plank hold
5-10-15-20-15-10-5 push balls (20/14)
30 second wall sit
… E2MOM 3 burpees
