Welcome To December! 
Rumor has it this is going to be a snowy winter. Thoughts?
Items for the week…
- We are in week 3 of our new strength cycle, and will be using our 5RM back squat (Monday), bench press (Wednesday) and front squat (Friday) numbers from last week, so dig ’em up!
- Our FIT360 classes will be Tuesday and Thursday at 6:30pm this week.
STRENGTH
back squat: 5×7 @ 75% of 5RM
WOD
4 minutes…
5 burpee box jump overs (30/24)
3 wall walks
max effort push-ups
1 minute rest
4 minutes…
5 burpee box jump overs (30/24)
3 wall walks
max effort air squats
1 minute rest
4 minutes…
5 burpee box jump overs (30/24)
3 wall walks
max effort pull-ups
SKILL
core
WOD
30 double unders
25 russian swings (53/35)
25 back squats (50% of 1RM push press)
30 double unders
25 russian swings (53/35)
20 push jerks (50% of 1RM push press)
30 double unders
25 russian swings (53/35)
15 hang power cleans (50% of 1RM push press)
30 double unders
25 russian swings (53/35)
10 push presses (50% of 1RM push press)
30 double unders
25 russian swings (53/35)
5 front rack lunges (2-for-1; 50% of 1RM push press)
FIT360
Every 3 minutes for 6 rounds
15 russian swings (53/35)
20 jumping lunges
max wall balls (20/14)
1 minute rest
STRENGTH
bench press: 5×7 @ 75% of 5RM
WOD
4RFT
1 rope climb
5 body blasters
10 atomic sit-ups (25/15)
SKILL
toes-to-bars
WOD
9min AMRAP
5 strict handstand push-ups
10 box jumps (30/24)
1 minute rest
9min AMRAP
5 knees-to-elbows
10 kb thrusters (35/26)
FIT360
20min EMOM
MIN 1: 12/10 calorie row
MIN 2: 15 mb squats (20/14)
MIN 3: 15 ring rows
MIN 4: 40 second mb hug wall sit (20/14)
STRENGTH
front squat: 5×7 @ 75% of 5RM
WOD
5min AMRAP
20/15 calorie row
then…
12 deadlifts (45% of 1RM)
12 burpees-over-bar
1 minute rest
5 min AMRAP:
20/15 calorie row
then…
9 deadlifts (50% of 1RM)
9 burpees-over-bar
1 minute rest
5 min AMRAP:
20/15 calorie row
then…
6 deadlifts (55% of 1RM)
6 burpees-over-bar
7AM / 8AM
WOD
500/400m row
25 wall balls (20/14)
20 push-ups
5 ring dips
30 second rest
400/300m row
20 wall balls (20/14)
15 push-ups
4 ring dips
30 second rest
300/200m row
15 wall balls (20/14)
10 push-ups
3 ring dips
30 second rest
200/100m row
10 wall balls (20/14)
5 push-ups
2 ring dips
9AM
WOD
Two rounds of the quad will be completed with the partner workout before the 30 seconds of rest. Reps can be broken up however partners choose.
WOD
Level 3:
35min EMOM
MIN 1: 25 double unders + 8 chest-to-bar pull-ups
MIN 2: 5 burpee box jumps (24/20) + 10 kb squats (53/35)
MIN 3: 20/16 calorie row
MIN 4/5: rest
Level 2:
35min EMOM
MIN 1: 20 double unders + 8 pull-ups
MIN 2: 4 burpee box jumps (20/16) + 10 kb squats (35/26)
MIN 3: 17/13 calorie row
MIN 4/5: rest
Level 1:
35min EMOM
MIN 1: 40 single unders + 8 jumping pull-ups
MIN 2: 3 burpee box jumps (20/16) + 10 kb squats (26/15)
MIN 3: 14/11 calorie row
MIN4/5: rest
