Holiday Party - Round 12 ✅
Thank you to everyone who came out to Tashmoo on Thursday night to hang out! It was another year of celebrating this incredible community.
Items for the week…
- We are in week 7 of our new strength cycle and will be using our 3RM/6RM hang power snatch/snatch (Monday), and 3RM/8RM thruster (Wednesday), and increasing our front rack lunge percentage as well.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
hp/snatch: 3×3 @ 80% of 3RM
hp/snatch: 2×6 @ 80% of 6RM
WOD
15 push presses (50% of 1RM)
40 mb step-overs (20,20/16,14)
6 wall walks
40 mb step-overs (20,20/16,14)
25 burpees to a plate
SKILL
pull-ups
WOD / FIT360
18min EMOM
MIN 1: 9/7 calorie row + 2 wall walks
MIN 2: 6 burpees + 10 kb deadlifts (70/53)
STRENGTH
thruster: 3×3 @ 80% of 3RM
thruster: 2×8 @ 80% of 8RM
WOD
15min AMRAP
10 wall balls
10 box jump overs (24/20)
10 strict pull-ups
SKILL
handstands
WOD
10-9-8-7-6-5-4-3-2-1
Level 3
back rack reverse lunges (35% of 1RM FS; 2-for-1)
kb deadlifts (70/53)
front squats (35% of 1RM)
Level 2
back rack reverse lunges (30% of 1RM FS; 2-for-1)
kb deadlifts (53/35)
front squats (30% of 1RM)
Level 1
back rack reverse lunges (25% of 1RM FS; 2-for-1)
kb deadlifts (53/35)
front squats (25% of 1RM)
FIT360
4 rounds
1 minute max russian swings (53/35)
1 minute max push-ups
1 minute max sit-ups
1 minute max burpee box jump overs (20/16)
1 minute max kb squats (53/35)
1 minute rest
STRENGTH
front rack lunges: 3×6 @ 65% b/w
WOD
14min AMRAP
9 ring rows
6 toes-to-bars
3 strict handstand push-ups
7AM/8AM
FIT360
18-16-14-12 calorie row
8-6-4-2 handstand push-ups
8-6-4-2 pull-ups
8-6-4-2 atomic sit-ups (25/15)
8-6-4-2 burpees
60-50-40-30 second wall sit
9AM
Partner FIT360
28-26-24-22 calorie row
18-16-14-12 handstand push-ups
18-16-14-12 pull-ups
18-16-14-12 atomic sit-ups (25/15)
18-16-14-12 burpees
60-50-40-30 second wall sit together
FIT360
20 burpee pull-ups
30 kb snatches (53/35)
40 box jumps (30/24)
50 push balls (20/14)
60 single-arm kb lunges (35/26)
… 3 mb cleans (20/14) each time you switch exercises
