Food Donations: Pasta 🍝
We had an incredible week one for our food drive! Thank you to everyone who donated!
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 pasta to your trip to the grocery store this week to help out, we would appreciate it!
THIS WEEK: pasta
Items for the week…
- We are in week 3 of our new strength cycle and will be using 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 our 6th (and final 😭) week 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
power snatch: 5×5 @ 70% of 5RM
power snatch: 3×8 @ 70% of 8RM
WOD
12min EMOM
MIN 1: max strict handstand push-ups
MIN 2: 10 back squats (50% of 1RM)
SKILL
core
WOD
Every 3 minutes for 6 rounds
10 deadlifts (35% of 1RM)
8 kb cleans to goblet squats (35/26)
6 see-saw kb push presses (35/26)
4 calorie row
FIT360
22 minute running clock…
750m row
then
AMRAP of…
21 lunges
12 russian swings (53/35)
50 double unders
STRENGTH
thruster: 5×5 @ 70% of 5RM
thruster: 3×10 @ 70% of 10RM
WOD
10-8-6-4-2
power cleans (75% of 1RM)
burpee pull-ups
SKILL
wall balls
WOD / FIT360
750m row
21 burpees over rower
21 toes-to-bars
2 minute rest
15 goblet lunges (53/35; 2-for-1)
2 minute rest
9 toes-to-bars
9 burpees over rower
500m row
STRENGTH
front rack lunges: 4×6 @ 45% b/w
WOD
10RFT
8 push-ups
6 kb snatches (53/35)
4 chin-ups
7AM/8AM
FIT360
30min AMRAP
30 box jumps (24/20)
25 single-arm kb/db push presses (35/26)
20 overhead lunges (35/26)
15 single-arm kb/db hang power cleans (35/26)
10 burpees
E5MOM 30 double unders
9AM
Partner FIT360
30min AMRAP
50 box jumps (24/20)
40 single-arm kb/db push presses (35/26)
30 overhead lunges (35/26)
20 single-arm kb/db hang power cleans (35/26)
10 burpees
E5MOM 30 double unders
FIT360
3RFT
300m row
30 wall balls (20/14)
300m row
30 push-ups
