Food Donations: Cereal 🥛
Each week leading up to until Thanksgiving, we’re going to be posting (and emailing) about a food item category we’re going to be collecting for that week… and then delivering to a local organization. There is a box up front as soon as you walk in that says “FOOD DONATIONS” on it. If you are able to add a box of cereal to your trip to the grocery store this week to help out, we would appreciate it!
THIS WEEK: non-sugary cereals
Items for the week…
- We are in week 2 of our new strength cycle and will be testing our 5RM/8RM hang power snatch/snatch (Monday), 5RM/10RM thruster (Wednesday), and upping our b/w % for front rack lunges (Friday).
- 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: 5RM
hp/snatch: 8RM
WOD
15-10-5
kb snatches (53/35)
box jump overs (24/20)
toes-to-bars
mb sit-ups (20/14)
calorie row
30 second rest
SKILL
core
WOD
18min AMRAP
5 deadlifts (65% b/w)
3 strict pull-ups
1 wall walk
FIT360
10-9-8-7-6-5-4-3-2-1
wall balls (20/14)
ring rows
push-ups
STRENGTH
thruster: 5RM
thruster: 10RM
WOD
15min EMOM
MIN 1: 16 kb reverse lunges (35/26)
MIN 2: 13 bench presses (50% b/w)
MIN 3: 11 mb cleans (20/14)
SKILL
wall balls
WOD
14min AMRAP
2 power cleans (40% of 1RM)
4 strict pull-ups
8 lunges (2-for-1)
20 double unders
FIT360
24min AMRAP
2-4-6-8-10…
burpee pull-ups
mb squats (20/14)
front & back lunges (2-for-1)
kb deadlifts (53/35)
STRENGTH
front rack lunges: 4×8 @ 40% b/w
WOD
14min AMRAP
15 burpee box jump overs (24/20)
13 shoulder-to-overhead (55% of 1RM PP)
11 plate push-ups
7AM / 8AM
FIT360
70 calorie row
60 box jump overs (30/24)
50 kb snatches
40 wall balls (20/14)
30 handstand push-ups
20 strict pull-ups
9AM
Partner FIT360
80 calorie row
70 box jump overs (30/24)
60 kb snatches (2-for-1)
50 wall balls (20/14)
40 strict handstand push-ups
30 strict pull-ups
FIT360
00:00-03:00
max calorie row
then
03:00-13:00
MIN 1: 12 russian swings (70/53)
MIN 2: 5 box jumps + 5 toes-to-bars
then
13:00-16:00
max calorie row
