Deload Weeeeeeeek! 😅
Incredible work last week by everyone who hit a new PR, matched their last PR, or put everything into that last rep! We lift and we learn.
Items for the week…
- This is a deload week, as we take a break in between strength cycles.
- We are in week 9 of our pistols + push-ups skill work on Tuesday.
- We are in week 4 of our wall ball skill work on Thursday.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
SKILL
choice
WOD
2min AMRAP x3
10/7 calorie row
max russian swings (53/35)
1 minute rest
2min AMRAP x3
10/7 calorie row
max mb lunges (20/14)
1 minute rest
2min AMRAP x3
10/7 calorie row
max presses (35% of 1RM)
SKILL
pistols + push-ups
WOD / FIT360
2RFT
30 kb deadlifts (53/35)
30 farmers lunges (26/15)
30 strict pull-ups
30 push-ups
SKILL
core
WOD
21min EMOM
MIN 1: calorie row
MIN 2: step-ups
MIN 3: burpees
Level 3: 15/12, 14 step-ups, 24/20, 20/14 vest, 7 burpees
Level 2: 12/10, 14 step-ups, 24/20, 10/6 mb, 7 burpees
Level 1: 10/7, 14 step-ups, 20/16, 7 burpees, no weight
SKILL
wall balls
WOD
21min EMOM
MIN 1: 5 deadlifts (55% of 1RM)
MIN 2: 40 second wall sit
MIN 3: 12 bench presses (40% of 1RM)
SKILL
overhead squats
WOD
5 rounds
10 push presses (50% of 1RM)
10 mb cleans (20/14)
2 minute rest
5 rounds
10 back squats (50% of 1RM)
10 push-ups
7AM/8AM
FIT360
4 rounds
50 double unders
20 single-arm kb/db push presses (35/26)
5 toes-to-bars
1 minute rest, then
5 rounds
30 seconds max jumping squats
30 seconds rest
9AM
Partner FIT360
6 rounds
30 double unders
14 single-arm kb/db push presses (35/26)
5 toes-to-bars
1 minute rest, then
6 rounds
30 seconds max jumping squats
30 seconds rest
FIT360
30min E2MOM
MIN 1/2: 10 burpee box jump overs (24/20)
MIN 3/4: 2 wall walks + 10 lunges
MIN 5/6: max wall balls (20/14)
