Becoming 13S Hoodie Weather. 🍂
And just like that, the days of the garage door being opened are slowly being decreased. Still seeing temps in the 60s this week though!
Items for the week…
- We will be used our 5RM clean (Monday), bench press (Wednesday), and power clean (Friday) this week that we determined last week.
- We are in week 3 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: 5×5 @ 70% of 5RM
WOD
2RFT
15 goblet squats
12/9 calorie row
30 second rest
15 single-arm kb snatches
2 wall walks
30 second rest
15 sit-ups
30 double unders
Level 3: wall walks, 53/35, double unders
Level 2: mod wall walks, 35/26, single unders
Level 1: inchworm push-ups, 26/20, single unders
SKILL
pull-ups
WOD
13RFT
3 burpee pull-ups
3 deadlifts
3 box jumps
3 single-arm kb push presses
Level 3: burpee pull-ups, 60%, 24/20, 53/35
Level 2: mod burpee pull-ups, 50%, 20/16, 44/35
Level 1: mod burpee pull-ups, 40%, 16/12, 35/26
FIT360
Every 4 minutes for 5 rounds
20 jumping pull-ups
40 single unders
5 kb complexes
max meter row
STRENGTH
bench press: 5×10 @ 70% of 5RM
WOD
18min AMRAP
200m run
15 pull-ups
9 russian swings
200m run
15 wall balls
9 russian swings
Level 3: pull-ups, 70/53, 20/14
Level 2: jumping pull-ups, 53/35, 14/10
Level 1: ring rows, 35/26, 10/8
SKILL
core
WOD
Every 3 minutes for 12 minutes
14 front rack lunges
14 front squats
14 shoulder-to-overheads
1 minute rest
Level 3: 60% bodyweight
Level 2: 50% bodyweight
Level 1: 40% bodyweight
FIT360
Every 3 minutes for 18 minutes
250/200m row
8 burpeers over rower
max kb squats
STRENGTH
power clean: 5×5 @ 70% of 5RM
WOD
5min EMOM
10 presses
1 minute rest
40-30-20-10
russian swings
air squats
Level 3: 30% press, 53/35
Level 2: 25% press, 44/35
Level 1: 20% press, 35/26
7AM/8AM
WOD
10RFT
6 kb snatches (53/35)
8 push-ups
10 goblet squats (53/35)
… E2MOM 2 burpees
9AM
Partner WOD
16RFT
6 kb snatches (53/35)
8 push-ups
10 goblet squats (53/35)
… E2MOM 2 burpees completed together
WOD
40min EMOM
MIN 1: 10/8 calorie row
MIN 2: 10-12 box jump overs (24/20)
MIN 3: 6-8 strict handstand push-ups
MIN 4: 6-8 kb cleans (53/35)
