Keep Your Squats Low and Your Standards High!
Last week’s 30min EMOM was called “workout of the week” … agree or disagree?
Items for the week…
- We will be starting our new 8-week strength cycle this week!
- We will be testing our 1RM back squat (Monday), front squat (Friday), and bench press (Wednesday).
- We will also be re-testing our endurance test on Thursday from 10/16/23.
- Our FIT360 classes will be Tuesday and Thursday at 6:30pm this week.
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
back squat: 1RM (test)
WOD
4RFT
12 toes-to-bars
12 mb cleans (20/14)
12 see-saw kb push presses (53/35)
SKILL
choice
WOD
18min AMRAP
10 overhead squats (35% of 1RM)
10 kb snatches (35/26)
10 push-ups
FIT360
Every 4 minutes for 5 rounds
15 hand-release push-ups
14 see-saw kb presses (26/15)
13 burpees
max calorie row
1 minute rest
STRENGTH
bench press: 1RM (test)
WOD
10 strict pull-ups
20 push-ups
30 air squats
50 double unders
15 strict pull-ups
25 push-ups
35 air squats
40 double unders
20 strict pull-ups
30 push-ups
40 air squats
30 double unders
SKILL
endurance test
WOD
Level 3
5-10-15
box jump overs (30/24)
chest-to-bar pull-ups
strict handstand push-ups
Level 2
5-10-15
box jump overs (24/20)
pull-ups
handstand push-ups
Level 1
5-10-15
box jump overs (20/16)
jumping pull-ups
push-ups
FIT360
3-6-9-12-15…
wall balls (20/14)
mb sit-ups (20/14)
kb deadlifts (70/53)
STRENGTH
front squat: 1RM (test)
WOD
30 push presses (50% of 1RM)
10 burpee box jumps (20/16)
20 push presses (55% of 1RM)
10 burpee box jumps (20/16)
10 push presses (60% of 1RM)
7AM/8AM
WOD
1 minute max double unders
1 minute rest
7min AMRAP
10 pull-ups
10 burpee step overs (20;20/14;16)
10 wall balls (20/14)
1 minute rest
7min AMRAP
10 ring rows
10 step overs (20;20/14;16)
10 push balls (20/14)
1 minute rest
1 minute max double unders
9AM (partners)
WOD
2 minute max double unders (1 minute each partner)
1 minute rest
9min AMRAP
10 pull-ups
10 burpee step overs (20;20/14;16)
10 wall balls (20/14)
1 minute rest
9min AMRAP
10 ring rows
10 step overs (20;20/14;16)
10 push balls (20/14)
1 minute rest
2 minute max double unders (1 minute each partner)
WOD
22min AMRAP
50 single unders
25 air squats
20 push balls (20/14)
15 sit-ups
10 russian swings (70/53)
