It's 1RM Week!
Seven short weeks ago we embarked on a quest to improve our back squat, front squat, and hang power clean 1RM … and the time has come to re-test! You’ve all put in an incredible amount of work these past seven weeks, so we can’t wait to see how much you have all improved with this re-test.
Items for the week…
- We will be re-testing our 1RM back squat (Monday), hang power clean (Wednesday), and front squat (Friday) this week.
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
- Registration for 13’s Fittest 2023 is open … find your partner and register! Spots are limited.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
back squat: 1RM (re-test)
Last tested 03/10/23.
WOD
10min AMRAP
9 air squats
6 push-ups
25 double unders
1 minute rest
5min AMRAP
5 mb cleans (20/14)
1 wall walk
SKILL
choice skill work
WOD
2-4-6-8-10…
burpee pull-ups
mb lunges (20/14)
kb deadlifts (70/53)
FIT360
26min AMRAP
5 body blasters
10 1-arm kb lunges (53/35)
40 singles
STRENGTH
hang power clean: 1RM (re-test)
WOD
3RFT
20 box jump overs (24/20)
10 push presses (50% of 1RM)
5 burpees to plate
SKILL
pull-up skill work
WOD
15-10-5
russian swings (70/53)
toes-to-bars
then
750m row
then
5-10-15
russian swings (70/53)
toes-to-bars
then
750m row
FIT360
Every 4 minutes for 5 rounds
10 hand-release push-ups
10 kb see-saw push presses (35/26)
10 dips
max calorie row
1 minute rest
STRENGTH
front squat: 1RM (re-test)
WOD
15min EMOM
MIN 1: 15 kb reverse lunges (35/26)
MIN 2: 12 bench presses (50% of b/w)
MIN 3: 9 kb thrusters (35/26)
7AM/8AM
20min AMRAP
5 stict pull-ups
10 wide push-ups
15 jumping squats
5 strict chin-ups
10 close push-ups
15 jumping lunges
… E2MOM 20m farmer’s carries (53/35; each hand)
9AM (partners)
30min AMRAP
5 stict pull-ups
10 wide push-ups
15 jumping squats
5 strict chin-ups
10 close push-ups
15 jumping lunges
… E2MOM 20m farmer’s carries (53/35; each hand)
WOD
30 kb squats (35/26; each hand)
30 kb push presses (35/26; each hand)
30 kb deadlifts (70/53)
30 russian swings (70/53)
30 kb lunges (35/26; each hand)
30 kb thrusters (35/26; each hand)
… EMOM 2 burpees
