We're In Faux Fall Right Now! ☀️ 🍂
Hard to pick which days would be best for 800m repeats when we’re rotating between rain, afternoon 70s, leaves falling, and morning 30s.
Items for the week…
- We are in week 7 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.
- Next week week will be our 1RM re-test week!
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 3×3+1 @ 85% of 3RM
WOD
13min AMRAP
9 russian swings (53/35)
6 burpees over parallettes
3 atomic sit-ups (25/15)
SKILL
choice
WOD / FIT360
20min EMOM
MIN 1: 12/9 calorie row
MIN 2: 2 bar muscle-ups
MIN 3: 4 strict handstand push-ups
MIN 4: 30 second mb wall sit (20/14)
MIN 5: max burpees to a plate
STRENGTH
bench press: 3×3+1 @ 85% of 3RM
WOD
Every 3 minutes for 5 rounds
20 lunges
15 deadlifts (40% of 1RM)
10 burpee box jumps (24/20)
SKILL
core
WOD / FIT360
Level 3:
10RFT
4 chest-to-bar pull-ups
5 strict handstand push-ups
6 goblet squats (53/35)
Level 2:
10RFT
4 strict pull-ups
5 handstand push-ups
6 goblet squats (53/35)
Level 1:
10RFT
4 jumping pull-ups
5 push-ups
6 goblet squats (35/26)
STRENGTH
front squat: 3×3+1 @ 85% of 3RM
WOD
15min AMRAP
4 kb thrusters (35/26)
6 toes-to-bars
24 double unders
7AM/8AM
FIT360
4RFT
6 ring rows
8 kb snatches (53/35)
10 push balls (20/14)
then
50 double unders
9AM
Partner FIT360
P1: max meter row
P2: 6 rounds
6 ring rows
8 kb snatches (53/35)
10 push balls (20/14)
FIT360
30min AMRAP
350m row (75% effort)
10 mb step-overs (20;20/16;14)
5 strict handstand push-ups
150m row (90% effort)
10 sit-ups
5 pull-ups
