Is This the Most Loved Strength Cycle? 🤔
A lot of folks are pumped for the squat cycle to come back around! Looking forward to seeing PRs a’plenty this cycle!
Items for the week…
- We are in week 6 of our progressive toes-to-bars / push-ups work.
- Our new strength cycle will be back squats (Monday), split jerks (Wednesday), and front squats (Friday)
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 1RM (test)
WOD
100 double unders
50/40 calorie row
25 burpee box step-overs (20/14)
SKILL
progressive gymnastics
WOD / FIT360
4RFT
20 single-arm kb back step lunges (35/26)
20 russian twists (20/14)
10 single-arm kb push presses (35/26)
10 strict pull-ups
STRENGTH
split jerk: 1RM (test)
WOD
15min EMOM
MIN 1: 10-12 calorie row
MIN 2: 10-15 wall balls (20/14)
MIN 3: 10-12 push-ups
SKILL
core
WOD
18min AMRAP
5 russian swings (70/53)
4 strict handstand push-ups
3 toes-to-bars
FIT360
2 rounds of…
1 minute of max lunges
1 minute of max box jumps
1 minute of max kb squats (53/35)
1 minute of max burpees
2 minute rest
1 minute of max gobet lunges (53/35)
1 minute of max box jump overs
1 minute of max air squats
1 minute of max burpees
2 minute rest
STRENGTH
front squat: 1RM (test)
WOD
20-15-10-5 pull-ups
20-15-10-5 box jumps (24/20)
20-15-10-5 deadlifts (30% of 1RM)
30 second plank hold
7AM/8AM
WOD
800m run
then
2 rounds of…
10 strict pull-ups
20 mb sit-ups (20/14)
30 kb deadlifts (70/53)
100 double unders / 300 singles
30 kb deadlifts (70/53)
20 mb sit-ups (20/14)
10 strict pull-ups
1 minute rest
9AM
Partner WOD
800m run together
then
3 rounds of…
10 strict pull-ups
20 mb sit-ups (20/14)
30 kb deadlifts (70/53)
100 double unders / 300 singles
30 kb deadlifts (70/53)
20 mb sit-ups (20/14)
10 strict pull-ups
1 minute rest
WOD
Every 4 minutes for 6 rounds
9 box jump overs (30/24)
12 burpees
15 goblet squats (53/35)
