Not Hating This Weather! ☀️
Looks like we’ll be able to keep the garage door open for at least another week! Sunshine assists a 5RM PR. It’s just science.
Items for the week…
- We will be testing our 5RM clean (Monday), bench press (Wednesday), and power clean (Friday) this week.
- We are in week 2 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: 5RM
WOD
14min EMOM
MIN 1: 5-4-3-2-1-1-1 deadlifts
MIN 2: 15 wall balls (20/14)
SKILL
pull-ups
WOD
50/40 calorie row
then
5 rounds
12 air squats
9 russian swings
6 shoulder-to-overheads
Level 3: 53/35, 60% push press
Level 2: 35/26, 50% push press
Level 1: 26/20, 40% push press
FIT360
50/40 calorie row
then
5 rounds
12 air squats
9 russian swings
6 kb push presses
Level 3: 53/35 swing, 35/26 push presses
Level 2: 35/26 swing, 26/20 push presses
Level 1: 26/20 swing, 20/15 push presses
STRENGTH
bench press: 5RM
WOD
10RFT
20 double unders
6 kb deadlifts
3 atomic sit-ups
6 goblet lunges
3 single-arm kb thruster
Level 3: double unders, 53/35 kb, 25/15 asu
Level 2: single unders, 35/26 kb, 25/15 asu
Level 1: single unders, 26/20 kb, 15/10 asu
SKILL
legs
WOD
40/30 calorie row
40 bench presses
30 second rest
30/24 calorie row
30 kb snatches
30 second rest
20/15 calorie row
20 kb push presses
30 second rest
10/7 calorie row
10 burpee pull-ups
Level 3: 40% bench press, 53/35
Level 2: 35% bench press, 35/26
Level 1: 30% bench press, 26/20
FIT360
2000m / 1600m row
100 double unders
10 rounds of “Cindy”
STRENGTH
power clean: 5RM
WOD
14min AMRAP
3 strict pull-ups
4 box jumps
3 toes-to-bars
4 box jumps
3 knees-to-elbows
4 box jumps
Level 2: SPUs, 24/20, T2Bs, K2Es
Level 1: JPUs, 20/16, BPUs, HKRs
7AM/8AM
WOD
6 rounds
1 min max kb squats (35/26)
30 seconds rest
1 min max push-ups
30 seconds rest
1 minute max russian swings (70/53)
30 seconds rest
9AM
Partner WOD
10 rounds
1 min max kb squats (35/26)
30 seconds rest
1 min max push-ups
30 seconds rest
1 minute max russian swings (70/53)
30 seconds rest
WOD
Every 2:30 for 20 minutes
25 double unders
250m/200m row
25 double unders
max wall balls
