New Week. New Cycle. 🤩
With another easy breezy deload week in the rear view, we’re moving towards a new strength cycle this week!
Items for the week…
- We are in week 1 of our new strength cycle of hang power snatch/snatch (Monday), thruster (Wednesday), and front rack lunges (Friday).
- We are testing our 1,000m row on Tuesday!
- We are in week 5 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.
STRENGTH
hp/snatch: 1RM/5RM (test)
WOD
4min on, 1min off x3
400m/320m row
12 kb/db snatches (53/35)
max double unders
SKILL
1000m row (test)
WOD / FIT360
7min AMRAP
1 wall walk
4 kb deadlifts (70/53)
6 mb step-ups (20;20/16;14)
1 minute rest
7min AMRAP
1 bar muscle-up
4 handstand push-ups
6 box jump overs (20/16)
STRENGTH
thruster: 1RM/5RM (test)
WOD
14min AMRAP
10 burpees to a plate
8 kb/db push presses (35/26)
10 push-ups
8 kb/db front squats (35/26)
SKILL
core
WOD
12min AMRAP
50 double unders
20 sit-ups
9 box jumps (30/24)
6 deadlifts (50% of 1RM)
3 burpees over bar
FIT360
12min AMRAP
50 double unders
20 sit-ups
9 box jumps (30/24)
6 kb deadlifts (70/53)
3 burpee pull-ups
STRENGTH
front rack lunges: 4×10 @ 35% b/w
WOD
13min AMRAP
10 mb cleans (20/14)
8 box step-overs (20/14)
6 jumping lunges
4 strict pull-ups
7AM/8AM
FIT360
100 calorie row
100 wall balls (20/14)
100 push-ups
100 mb sit-ups (20/14)
100 double unders
9AM
Partner FIT360
100 calorie row
125 wall balls (20/14)
150 push-ups
125 mb sit-ups (20/14)
100 double unders
FIT360
18min AMRAP
20 toes-to-bars
20 box jumps (20/16)
20 russian swings (70/53)
5 wall walks
