Last Build Week of This Cycle! 💪
We’ve got our 1RM re-test coming up next week! 💪
Items for the week…
- We’ve got 2 Rx, 3 Intermediate, and 2 Scaled spots left for 13’s Fittest on June 1 … grab a partner, and join us for the best day of the year at 13S!
- This is week 7 of our strength cycle, and we will be using our 3RM numbers from two weeks ago for our press (Monday), deadlift (Wednesday), and push press (Friday).
- We are in week 4 of our progressive pull-up work as well.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, Saturday morning, and Sunday morning this week.
STRENGTH
press: 3×3 @ 80% of 3RM
WOD
Level 3
3RFT
400m run
15 back squats (45% of 1RM)
10 handstand push-ups
Level 2
3RFT
400m run
15 back squats (40% of 1RM)
10 handstand push-ups
Level 1
3RFT
200m run
15 back squats (40% of 1RM)
10 push-ups
SKILL
endurance benchmark (test)
WOD
300m row
25 push presses (40% of 1RM press)
25 single-leg v-ups
20 presses (45% of 1RM press)
20 sit-ups (20/14)
300m row
15 push presses (50% of 1RM press)
15 single-leg v-ups
10 presses (55% of 1RM press)
10 sit-ups (20/14)
300m row
FIT360
20min AMRAP
8 wall balls (20/14)
6 ring dips
4 burpee box jump overs (24/20)
2 wall walks
STRENGTH
deadlift: 3×3 @ 85% of 3RM
WOD
12min AMRAP
2-4-6-8-10-12…
ring rows
front rack lunges (25% of 1RM front squat)
… farmer’s carry down and back after each set.
SKILL
pull-ups
WOD
8RFT
5 toes-to-bars
6 kb complexes
FIT360
20-15-10 sit-ups
20-15-10 push balls (20/14)
20-15-10 burpees
20-15-10 russian swings (53/35)
20-15-10 jumping lunges (2-for-1)
STRENGTH
push press: 3×3 @ 80% of 3RM
WOD
800m run
then
3 rounds
10 deadlifts (45% of 1RM)
15 russian swings (53/35)
20 sit-ups
then
800m run
7AM/8AM
WOD
5 rounds of…
1 minute of plate push-ups
1 minute of single-arm kb squats (35/26)
1 minute of calorie row
1 minute of sit-ups
1 minute of single-arm kb push presses (35/26)
1 minute of rest
9AM
Partner WOD
7 rounds of…
1 minute of plate push-ups
1 minute of single-arm kb squats (35/26)
1 minute of calorie row
1 minute of sit-ups
1 minute of single-arm kb push presses (35/26)
1 minute of rest
WOD
4RFT
10 kb lunges (35/26)
10 push-ups
10 kb snatches (35/26)
10 atomic sit-ups (25/15)
10 russian swings (70/53)
10 box jumps (24/20)
