8 Weeks Flies By When You're Lifting Heavy!
Who doesn’t love a 1RM re-test week? Exactly.
Items for the week…
- We are bringing Bring-A-Friend Week back the week of 09/04! Tell your friends! We’ll be emailing more details as the week gets closer.
- We are in week 8 of our strength cycle … re-test week!
- This week we will be re-testing our 1RM press (Monday), deadlift (Wednesday), and push press (Friday).
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
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.
STRENGTH
press: 1RM (re-test)
WOD
21-15-9
front squats (40% of 1RM)
push-ups
sit-ups (20/14)
SKILL
choice skill work
WOD
16min AMRAP
12 kb snatches (53/35)
200m run
2 wall walks
FIT360
E8MOM for 32min
200 single unders
40 wall balls (20/14)
30/24 calorie row
20 box jump overs (24/20)
10 mb burpee step-overs (24/20)
STRENGTH
deadlift: 1RM (re-test)
WOD
20-15-10-5
toes-to-bars
burpees
jumping squats
SKILL
core
WOD
500m row
then
4 rounds of…
6 atomic sit-ups (25/15)
40 double unders
2 rope climbs
then
500m row
FIT360
5 mins on, 1 min off x5
20 see-saw kb push presses (35/26)
18 single-arm kb squats (35/26)
16 burpees over the rower
max calories on the rower
STRENGTH
push press: 1RM (re-test)
WOD
12min EMOM
4, 5, or 6 wall balls (20/14)
4, 5, or 6 ring dips
4, 6, or 8 jumping squats
7AM/8AM
40 single-arm overhead lunges (35/26)
then
21-15-9
calorie row
strict pull-ups
then
40 single-arm overhead lunges (35/26)
9AM (partners)
70 single-arm overhead lunges (35/26)
then
45-35-25
calorie row
strict pull-ups
then
70 single-arm overhead lunges (35/26)
WOD
28min AMRAP
10 box jumps (24/20)
10 kb presses (35/26)
10 ring rows
… E4MOM 5 strict handstand push-ups
