Welcome, 2026 ... and Squat Cycle! 👋
Nothing like a new strength cycle to ring in the first full week of the new year!
Items for the week…
- We are in week 1 of our new strength cycle of back squats (Monday), deadlifts (Wednesday), and front squats (Friday).
- With our new strength cycle you are welcome to test your 1RM (for the lower volume, high weight track) or 5RM (for the higher volume, lower weight track) this week for each of the above movements.
- Our FIT360 classes will be on Tuesday and Thursday nights, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 1RM (test)
back squat: 5RM (test)
WOD
4RFT
12 toes-to-bars
12 mb cleans (20/14)
12 see-saw kb push presses (53/35)
SKILL
pull-ups
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
deadlift: 1RM (test)
deadlift: 5RM (test)
WOD
1 wall walk
20 push-ups
30 air squats
50 double unders
2 wall walks
25 push-ups
35 air squats
40 double unders
3 wall walks
30 push-ups
40 air squats
30 double unders
SKILL
endurance test
WOD
Level 3
2-4-6-8-6-4-2
box jump overs (24/20)
pull-ups
strict handstand push-ups
Level 2
2-4-6-8-6-4-2
box jump overs (24/20)
pull-ups
handstand push-ups
Level 1
2-4-6-8-6-4-2
box jump overs (20/16)
jumping pull-ups
seated db presses
FIT360
3-6-9-12-15…
wall balls (20/14)
mb sit-ups (20/14)
kb deadlifts (70/53)
STRENGTH
front squat: 1RM (test)
front squat: 5RM (test)
WOD
Level 2
5-4-3-2-1 muscle-ups
30-25-20-15-10 wall balls (20/14)
Level 1
10-8-6-4-2 ring rows
10-8-6-4-2 ring dips
30-25-20-15-10 wall balls (20/14)
7AM/8AM
FIT360
1 minute max double unders
1 minute rest
3 rounds
10 pull-ups
10 burpee step-overs (20;20/14;16)
10 mb cleans (20/14)
1 minute rest
3 rounds
10 ring rows
10 step overs (20;20/14;16)
10 mb squats (20/14)
1 minute rest
1 minute max double unders
9AM
Partner FIT360
2 minute max double unders (1 minute each partner)
1 minute rest
5 rounds
10 pull-ups
10 burpee step-overs (20;20/14;16)
10 wall balls (20/14)
1 minute rest
5 rounds
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)
FIT360
22min AMRAP
50 single unders
25 air squats
20 push balls (20/14)
15 sit-ups
10 russian swings (70/53)
