Week 2 Comin' Atcha! 👀
Week 1 treated us well, showing many of us where we are picking up since tackling these lifts last. And for some of us, we’re tackling these rep maxes for the first time, and it’s given us a good idea of what we need to work on for the next seven weeks.
Items for the week…
- We are in week 2 of our new strength cycle of back squats (Monday), deadlifts (Wednesday), and front squats (Friday).
- We will be testing our 5RM (1RM track) or 10RM (5RM 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: 5RM
back squat: 10RM
WOD
15min AMRAP
10 single-arm kb/db thrusters (35/26)
10 push presses (55% of 1RM)
10 box jump overs (24/20)
SKILL
pull-ups
WOD
15min AMRAP
750m/600m row
30 bench presses (45% of 1RM)
20 air squats
FIT360
15min AMRAP
10/8 calorie row
15 wall balls (20/14)
20 sit-ups
STRENGTH
deadlift: 5RM (test)
deadlift: 10RM (test)
WOD
50 lunges
then
5 rounds
9 mb cleans (20/14)
6 toes-to-bars
3 kb snatches (2-for-1)
then
50 lunges
SKILL
core
WOD
50 air squats
40 double unders
30 presses (55/35)
20 front rack lunges (55/35)
10 burpees
20 front rack lunges (55/35)
30 presses (55/35)
40 double unders
50 air squats
FIT360
3RFT
15 goblet squats (35/26)
25 single-arm kb lunges (25/15)
35 russian swings (35/26)
25 single-arm kb lunges (25/15)
15 goblet squats (35/26)
30 second rest
STRENGTH
front squat: 5RM (test)
front squat: 10RM (test)
WOD
4RFT
20 push-ups
1 barbell complex (40% of 1RM front squat)
7AM/8AM
FIT360
3 min AMRAP, 30 sec hold, 30 sec rest
1: rope climb / plank
2: air squats / farmer’s hold (53/35)
3: wall walks / wall sit
4: pull-ups / plank
5: double unders / farmer’s hold (53/35)
6: calorie row / wall sit
9AM
Partner FIT360
5 min AMRAP, 30 sec hold, 30 sec rest
1: rope climb / plank
2: air squats / farmer’s hold (53/35)
3: wall walks / wall sit
4: pull-ups / plank
5: double unders / farmer’s hold (53/35)
6: calorie row / wall sit
FIT360
4 min off, 2 min off for 30 minutes
25/20 calorie row
80 double unders
max burpee box jump overs (24/20)
