New Strength Cycle! 🏋️
We’ve got a busy stretch coming up: 1RM week this week, we’ve got Murph (see below for details), and then 13’s Fittest on June 1! 😍
Items for the week…
- Welcome to a new strength cycle! We will be testing our 1RM hang power snatch or snatch (your choice) on Monday, working through bodyweight percentage front rack lunges on Wednesday, and testing our 1RM overhead squat on Friday.
- Murph will be an option during all Saturday classes this week, but will be specifically programmed for Monday. We wanted to offer it on Saturday in case any 13’s Fittest competitors would like an extra 48 hours to recover.
- We are in week 6 of our progressive pull-up work as well.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, Saturday morning, and Sunday morning this week.
STRENGTH
hang power/snatch: 1RM (test)
Athletes will choose either the hang power snatch or squat snatch to work through during this strength cycle. Each week you are encouraged to choose the same squat variation.
Last done on 02/24/23.
WOD
Every 3 minutes for 4 rounds
3 wall walks
10 overhead squats (40% of 1RM)
max push-ups
1 minute rest
SKILL
endurance benchmark (re-test)
Last done on 04/30/24.
WOD
20min AMRAP
5 strict pull-ups
1 rope climb
10 mb sit-ups (20/14)
200m run
FIT360
2RFT
10 ring rows
20 hand-release push-ups
30 box jumps (24/20)
40 v-ups
30 jumping squats
20 ring dips
10 pull-ups
STRENGTH
front rack lunges: 4×10 @ 35% b/w
WOD
60 calorie row
50 thrusters (25% of 1RM)
40 push-ups
50 thrusters (25% of 1RM)
60 calorie row
SKILL
pull-ups
WOD
4RFT
3 barbell complexes (50% of 1RM push press)
10 burpees over parallette
FIT360
22min AMRAP
10 single-arm kb push presses (53/35)
10 wall balls (20/14)
10 russian swings (53/35)
10 mb step-ups (20;20/16;14)
100m single-arm kb farmer’s carry (53/35)
STRENGTH
overhead squat: 1RM (test)
Last done 12/15/22.
WOD
14min AMRAP
5 pull-ups
10 sit-ups
5 box jumps (30/24)
10 air squats
7AM/8AM
WOD
5RFT
3 strict handstand push-ups
6 mb cleans (20/14)
12 kb deadlifts (70/53)
24 double unders
9AM
Partner WOD
8RFT
5 strict handstand push-ups
10 mb cleans (20/14)
15 kb deadlifts (70/53)
25 double unders
… non-working partner holds a wall sit
WOD
5 rounds of…
1 minute of push balls (20/14)
1 minute of single-arm kb squats (35/26)
1 minute of calorie row
1 minute of sit-ups
1 minute of single-arm kb push presses (35/26)
1 minute of rest
