Another 1RM re-test week is upon us!
Time to drag out those testing numbers from 8 weeks ago!
Items for the week…
- We are going to be re-testing our 1RM lifts this week with the back squat on Tuesday (last tested on 06/21/22), split jerk on Wednesday (last tested on 06/23/22), and front squat on Friday (last tested on 06/24/22).
- Our next cycle will be cleans, so we have been mixing in cleans each week, and this week we have hang power cleans on Monday and cleans on Saturday.
- We will also be re-testing our endurance test from 07/11/22 on 08/08/22.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
endurance benchmark (re-test)
Last completed on 07/11/22.
WOD
6RFT
15 wall balls (20/14)
5 hang power cleans (65% of 1RM)
EMOM 3 strict pull-ups
STRENGTH
back squat: 1RM (re-test)
Last tested on 06/21/22.
WOD
100 double unders
1 minute rest, then…
5 rounds of…
8 russian swings (70/55)
4 handstand push-ups
1 rope climb
STRENGTH
split jerk: 1RM (re-test)
Last tested on 06/23/22.
WOD
3RFT
30 goblet squats (35/26)
20 plate push-ups
10 knees-to-elbows
SKILL
WOD
20min EMOM
MIN 1: 14 kb lunges (35/26)
MIN 2: 12 calorie row
MIN 3: 10 burpees over rower
MIN 4: REST
STRENGTH
front squat: 1RM (re-test)
Last tested on 06/24/22.
WOD
15min AMRAP
8 bench presses (60% of 1RM)
10 double unders
12 box jumps (24/20)
7AM/8AM
22min AMRAP
9 pull-ups
8 russian swings (70/53)
7 kb push press (35/26; each hand)
6 toes-to-bars
5 cleans (50% of 1RM)
4 burpees
9AM (partners)
25min AMRAP
9 pull-ups
8 russian swings (70/53)
7 kb push press (35/26; each hand)
6 toes-to-bars
5 cleans (50% of 1RM)
4 burpees
WOD
30min EMOM
MIN 1-5: 22 russian swings (53/35)
MIN 6-10: 14 box jump overs (20/16)
MIN 11-15: 15 kb deadlifts (70/53)
MIN 16-20: 15 sit-ups
MIN 21-25: 8 burpees
MIN 26-30: 10 kb thrusters (35/26)
