Welcome To 2024! 🎇
It’s the new year AND it’s 1RM re-test week! No better way to start off the year! #NewYearNewPR
Items for the week…
- We are in week 8 of our strength cycle, and will be re-testing our 1RM back squat (Tuesday), bench press (Wednesday) and front squat (Friday) this week.
- We are closed Monday for New Year’s Day.
- Our FIT360 classes will be Tuesday and Thursday at 6:30pm this week.
NEW YEAR’S DAY
no classes
STRENGTH
back squat: 1RM (re-test)
WOD
3RFT
30/21 calorie row
25 wall balls (20/14)
20 kb snatches (53/35)
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 (re-test)
WOD
21 burpees over parallettes
21 presses (65% of 1RM)
3 rope climbs
15 burpees over parallettes
15 push presses (same weight)
2 rope climbs
9 burpees over parallettes
9 push jerks (same weight)
1 rope climb
SKILL
core
WOD
2 rounds of…
400m/320m row
20 ring rows
10 deadlifts (50% of 1RM)
2 minute rest
2 rounds of…
18/15 calorie row
20 air squats
10 hang power cleans (50% of 1RM)
FIT360
Every 90 seconds for 3 rounds
push-ups
single-arm kb reverse lunges (35/26)
mb sit-ups (20/14)
single-arm kb squats (35/26)
burpees
STRENGTH
front squat: 1RM (re-test)
WOD
5min AMRAP
10 box jumps (20/16)
10 pull-ups
1 minute rest
5min AMRAP
7 box jumps (24/20)
7 knees-to-elbows
1 minute rest
5min AMRAP
4 box jumps (30/24)
4 toes-to-bars
7AM / 8AM
WOD
100 double unders / 300 singles
75 single-arm overhead walking kb lunges (35/26)
50 atomic sit-ups (25/15)
25 burpee box jumps (20/16)
400m/320m row
These exercises and reps can be completed in any order.
9AM
WOD
Each partner rows 4 x 200m (timer, alternating)
AMRAP of…
double unders / singles
single-arm overhead walking kb lunges (35/26)
atomic sit-ups (25/15)
burpee box jumps (20/16)
These exercises and reps can be completed in any order that the team chooses.
WOD
Every 90 seconds for 3 rounds
handstand push-ups
jumping lunges
double unders
sit-ups
air squats
ring dips
burpees
The 90 seconds will be broken up into 60 seconds of work, and 30 seconds of rest.
