Heat and Rain This Week! ☀️ 🌧️
It looks like we’re oscillating between warm temps and rain this week. We will try and keep an eye out to accommodate for running days if necessary.
Items for the week…
- We have an adjusted schedule on Monday (morning classes only) for the extended holiday weekend.
- We are in week 6 of our strength cycle which means we’ll be using our 3RM for the back squat (Monday), bench press (Wednesday), and front squat (Friday) from last week.
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 3×3+1 @ 75% of 3RM
WOD
14min AMRAP
50 russian swings (53/35)
40 mb cleans (20/14)
30 box jumps (24/20)
20 push presses (50% of 1RM)
10 kb snatches (53/35)
SKILL
core
WOD
18min AMRAP
200m run
10 presses (55/35)
15/12 calorie row
2 wall walks
FIT360
Every 2 minutes for 15 minutes
10 wall balls (20/14)
10/8 calorie row
10 russian swings (70/53)
STRENGTH
bench press: 3×3+1 @ 75% of 3RM
WOD
15min EMOM
3 thrusters (45% of 1RM)
3 push-ups
3 box jump overs (20/16)
SKILL
mile
WOD / FIT360
Level 3
Every 2 minutes for 18 minutes
MIN 1-2: 400m/320m row
MIN 3-4: 60 double unders + 3 bar muscle-ups
MIN 5-6: 12 burpee box jump overs (24/20)
Level 2
Every 2 minutes for 18 minutes
MIN 1-2: 400m/320m row
MIN 3-4: 60 double unders + 3 burpee pull-ups
MIN 5-6: 10 burpee box jump overs (24/20)
Level 1
Every 2 minutes for 18 minutes
MIN 1-2: 400m/320m row
MIN 3-4: 75 single unders + 5 pull-ups
MIN 5-6: 8 burpee box jump overs (20/16)
STRENGTH
front squat: 3×3+1 @ 75% of 3RM
WOD
15 push jerks (60% of 1RM push press)
400m run
2 rope climbs
400m run
20 burpees
7AM/8AM
FIT360
21min EMOM
MIN 1: 8 toes-to-bars
MIN 2: 8 kb snatches (53/35)
MIN 3: 8 box jump overs (24/20)
9AM
Partner FIT360
30min EMOM
MIN 1: 12 toes-to-bars
MIN 2: 12 kb snatches (53/35)
MIN 3: 12 box jump overs (24/20)
FIT360
3RFT
400m/320m row
30 mb box step-overs (24;20/16;14)
20 ring dips
10 goblet squats (70/53)
