"This Is It! Don't Get Scared Now." 🎇
“Home Alone” references aside… we have come to another 1RM re-test week! We look forward to seeing all the technique work you have all been putting in the last eight weeks to see what our improved numbers look like!
Items for the week…
- We will be re-testing our 1RM lifts this week … the power clean on Monday, the thruster on Wednesday, and the clean on Friday.
- We will also be re-testing our 500m row on Thursday.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm this week.
STRENGTH
power clean: 1RM (re-test)
Last done on 01/15/24.
WOD
12min EMOM
3 deadlifts (45% of 1RM)
max wall balls (20/14)
SKILL
core
WOD
100 double unders
30 kb snatches (53/35)
30 handstand push-ups
30 burpee box jump overs (20/16)
30 mb cleans (20/14)
100 double unders
FIT360
22min AMRAP
2 see-saw kb push presses (35/26)
2 pull-ups
2 box jump overs (20/16)
2 single-arm kb front squats (35/26)
Each time you start a new round the reps increase by 1 for each movement.
STRENGTH
thruster: 1RM (re-test)
Last done on 01/17/24.
WOD
13min AMRAP
2-4-6-8-10-12…
ring push-ups
russian swings (53/35)
pistols
Yes, the … means that you keep going after the round of 12s!
SKILL
rowing
WOD
30-20-10
presses (35% of 1RM)
calorie row
then
10-20-30
back squats (45% of 1RM)
calorie row
FIT360
24min EMOM
MIN 1: 8 left kb snatches + 8 goblet squats (35/26)
MIN 2: 8 right kb snatches + 8 russian swings (35/26)
STRENGTH
clean: 1RM (re-test)
Last done on 01/19/24.
WOD
2000m/1600m row
100 double unders
10 rounds of “Cindy”
These reps can be broken up however you would like.
7AM/8AM
WOD
6RFT
40 mb step-overs (20;20/16;14)
20 kb exercises (53/35)
10 burpees to a plate
9AM
Partner WOD
24min AMRAP
40 mb step-overs (20;20/16;14)
20 kb exercises (53/35)
10 burpees to a plate
WOD
24min EMOM
MIN 1: max effort jumping pull-ups
MIN 2: max effort lunges
MIN 3: max effort double unders
MIN 4: rest
