Thank you!
Thank you to everyone who stopped by South Street Social on Saturday night for Krysta's early bird happy hour!
If you don't get a chance to see her in the morning classes, make sure to stop by her last classes this Wednesday night for a hug-held-too-long and to say goodbye!
Mon, Nov 18, 2019
STRENGTH
Deadlift: 3×3 @ 3RM
WOD
Every 2 minutes for 4 rounds
15 push-ups
2 body blasters
max hang power cleans (50% of 1RM) 1 minute rest
FIT360
4RFT
10 box jumps (24/20)
10 ring dips
10 mb step overs (20;20/16;16)
10 plate push-ups
The box jump height is different than the step over height, because we should aim for a 90 degree angle when we step up to a box.
Deadlift: 3×3 @ 3RM
WOD
Every 2 minutes for 4 rounds
15 push-ups
2 body blasters
max hang power cleans (50% of 1RM) 1 minute rest
FIT360
4RFT
10 box jumps (24/20)
10 ring dips
10 mb step overs (20;20/16;16)
10 plate push-ups
The box jump height is different than the step over height, because we should aim for a 90 degree angle when we step up to a box.
Tue, Nov 19, 2019
SKILL
3RFT – core work
10 rotating side planks (left)
10 v-ups
10 rotating side planks (right)
10 cross body mountain climber (10 each side)
WOD
15-12-9 of russian swings, wall balls & pull-ups
1 minute rest
12-9-6 of goblet squats, sit-ups (20/14) & chest taps
1 minute rest
9-6-3 of goblet lunges, mb cleans & burpees
FIT360
18 minute running clock
30 kb squats (35/26; each hand)
30 ring rows
30 kb push presses (35/26; each hand)
30 ring rows
30 kb thrusters (35/26; each hand)
30 ring rows
then
max calorie row
All reps will be completed straight through, not broken up.
3RFT – core work
10 rotating side planks (left)
10 v-ups
10 rotating side planks (right)
10 cross body mountain climber (10 each side)
WOD
15-12-9 of russian swings, wall balls & pull-ups
1 minute rest
12-9-6 of goblet squats, sit-ups (20/14) & chest taps
1 minute rest
9-6-3 of goblet lunges, mb cleans & burpees
FIT360
18 minute running clock
30 kb squats (35/26; each hand)
30 ring rows
30 kb push presses (35/26; each hand)
30 ring rows
30 kb thrusters (35/26; each hand)
30 ring rows
then
max calorie row
All reps will be completed straight through, not broken up.
Wed, Nov 20, 2019
STRENGTH
Front Squat: 3×3 @ 3RM
WOD
EMOM for 4 minutes
1 push press (90% of 1RM)
10 double unders / 30 singles
EMOM for 4 minutes
2 push press (85% of 1RM)
20 double unders / 30 singles
EMOM for 4 minutes
3 push press (80% of 1RM)
30 double unders / 30 singles
FIT360
20min AMRAP
8 kb deadlifts (53/35)
10 hand-release push-ups
12 atomic sit-ups (25/15)
14 strict pull-ups
Front Squat: 3×3 @ 3RM
WOD
EMOM for 4 minutes
1 push press (90% of 1RM)
10 double unders / 30 singles
EMOM for 4 minutes
2 push press (85% of 1RM)
20 double unders / 30 singles
EMOM for 4 minutes
3 push press (80% of 1RM)
30 double unders / 30 singles
FIT360
20min AMRAP
8 kb deadlifts (53/35)
10 hand-release push-ups
12 atomic sit-ups (25/15)
14 strict pull-ups
Thu, Nov 21, 2019
SKILL
clean complex x5 (65% of 1RM PP; from rig)
WOD
18 minute running clock
50-40-30-20-10
burpees
T2Bs
… non-working partners holds 2 KBs in front rack
This is a partner workout. P1 makes their way through the burpees and T2Bs, while P2 holds two KBs (53/35) in their front rack.
FIT360
22 minute running clock
60-50-40-30-20
burpees
pull-ups
… non-working partners holds 2 KBs in front rack
This is a partner workout. P1 makes their way through the burpees and pull-ups, while P2 holds two KBs (53/35) in their front rack.
clean complex x5 (65% of 1RM PP; from rig)
WOD
18 minute running clock
50-40-30-20-10
burpees
T2Bs
… non-working partners holds 2 KBs in front rack
This is a partner workout. P1 makes their way through the burpees and T2Bs, while P2 holds two KBs (53/35) in their front rack.
FIT360
22 minute running clock
60-50-40-30-20
burpees
pull-ups
… non-working partners holds 2 KBs in front rack
This is a partner workout. P1 makes their way through the burpees and pull-ups, while P2 holds two KBs (53/35) in their front rack.
Fri, Nov 22, 2019
STRENGTH
Thruster: 3×5 @ 65% of 1RM
then
Back Squat: 3×3 @ 3RM
FIT360
25 minute running clock
200 double unders / 400 singles
35 box jump overs (24/20)
25 wall balls (20/14)
15 burpee pull-ups
max russian swings (53/35)
The jump ropes, box jump overs, wall balls, and burpee pull-ups can be broken up however you would like. The swings can not be started until everything else has been completed.
Thruster: 3×5 @ 65% of 1RM
then
Back Squat: 3×3 @ 3RM
FIT360
25 minute running clock
200 double unders / 400 singles
35 box jump overs (24/20)
25 wall balls (20/14)
15 burpee pull-ups
max russian swings (53/35)
The jump ropes, box jump overs, wall balls, and burpee pull-ups can be broken up however you would like. The swings can not be started until everything else has been completed.
