Enjoy This Fall Weather! 🍂
Who is enjoying all this glorious running weather before the rain and snow starts?!
Items for the week…
- We are in week 4 of our strength cycle
- We will be using our 5RM numbers from two weeks ago, so dig ’em up!
- We’ve got our 500m row time trial re-test on Friday from 09/06/23.
- Our FIT360 classes will be Tuesday and Thursday at 6:30pm.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
hps/snatch: 5×5 @ 80% of 5RM (4 of 8)
WOD
2RFT
800m run
50 wall balls (20/14)
10 strict pull-ups
SKILL
core
WOD
60/45 calorie row
50 air squats
40 box jump overs (24/20)
30 ring rows
20 jumping lunges (2-for-1)
10 strict handstand push-ups
FIT360
tabata of…
sit-ups (20/14)
russian twists (20/14)
mb toe taps (20/14)
2 minute rest
tabata of…
single-arm kb squats (35/26)
single-arm kb push presses (35/26)
single-arm kb thrusters (35/26)
STRENGTH
front rack lunges: 4×3 @ 50% b/w (4 of 8)
WOD
Every 4 minutes for 3 rounds
400m/320m row
10 single-arm see-saw kb thrusters (35/26)
max double unders
1 minute rest
STRENGTH
split jerk: 5×5 @ 85% 5RM (week 4 of 8)
WOD
5RFT
1 wall walk
3 body blasters
8 back rack lunges (30% of 1RM BS; alternating)
10 kb goblet cleans (53/35)
WOD
5 rounds of…
1 minute of max push-ups
1 minute of max kb swings (53/35)
1 minute of max step overs (20;24/14;20)
1 minute of max pull-ups
1 minute of rest
SKILL
500m row (re-test)
Last done on 09/06/23.
WOD
800m run
then
21-15-9
bench press (70% of b/w)
mb cleans (20/14)
7AM / 8AM
3-5 wall walks
then
18-15-12
sit-ups
goblet lunges (53/35)
then
20 burpee box jumps (20/16)
then
15-12-9
sit-ups
goblet lunges (53/35)
then
3-5 wall walks
9AM (partners)
10 wall walks
then
24-21-18
sit-ups
goblet lunges (53/35)
then
25 burpee box jumps (20/16)
then
21-18-15
sit-ups
goblet lunges (53/35)
then
10 wall walks
WOD
13min AMRAP
10 wall balls (20/14)
12 russian swings (70/53)
14 box jump overs (24/20)
2 minute rest
13min AMRAP
10 russian twists (20/14)
12 mb step overs (20;20/16;14)
14 kb deadlifts (70/53)
