We're Making the Switch!
Everyone should have received an email this week with details about our move from Zen Planner to StreamFit. Please take a look at that, and let us know if you have any questions!
Items for the week…
- We will be using our 5RM clean (Monday), bench press (Wednesday), and power clean (Friday) again this week.
- We are in week 4 of our pull-up progression this week as well.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
clean: 3×5 @ 80% of 5RM
WOD
3RNFT (15 minute running clock)
5 deadlifts (75% of 1RM)
max effort handstand push-ups
5 deadlifts (75% of 1RM)
max effort ring push-ups
5 deadlifts (75% of 1RM)
max effort push-ups
SKILL
box jumps
WOD
18min AMRAP
1 barbell complex (50% of 1RM thruster)
30 double unders
200m row
2 rope climbs
FIT360
1000m row
50 jumping pull-ups
50 jumping lunges
50 box jumps
STRENGTH
bench press: 5×8 @ 80% of 5RM
WOD
13min AMRAP
2 wall walks
3 atomic sit-ups (25/15)
4 burpee box jump overs (24/20)
5 single-arm kb push press (35/26)
SKILL
pull-ups
WOD
3RFT – 12 minute cap
20 mb cleans (20/14)
10 push presses (45% of 1RM)
2 minute rest, then…
800m run
30/24 calorie row
30 doubles (90 singles)
FIT360
20min EMOM
MIN 1: 5 body blasters
MIN 2: 20 jump ropes + 5 wall balls (20/14)
STRENGTH
power clean: 3×5 @ 80% of 5RM
WOD
16min EMOM
MIN 1: 3 box jump overs + 3 toes-to-bars
MIN 2: 8-12 wall balls
MIN 3: 5-7 strict pull-ups
7AM/8AM
WOD
20 minute running clock…
0:00 – 750m row
4:00 – 50 goblet squats (53/35)
8:00 – 50 pull-ups
12:00 – 50 russian swings (70/53)
16:00 – 50 overhead walking lunges (25/15)
max meters in remaining time
9AM
Partner WOD
0:00 – 1000m row together
4:00 – 75 goblet squats (53/35)
8:00 – 75 pull-ups
12:00 – 75 russian swings (70/53)
16:00 – 75 overhead walking lunges (25/15)
max meters in remaining time
WOD
At 00:00
12-9-6-3
russian swings (53/35)
calorie row
burpees
At 08:00
12-9-6-3
burpees
russian swings (53/35)
calorie row
At 16:00
calorie row
burpees
russian swings (53/35)
At 24:00
30 russian swings (53/35)
30 calorie row
30 burpees
