The Test of All Tests
The sun is shining again, which means…
Items for the week…
- We are testing our 1 mile run on Thursday! ☀️??
- We will be finishing our toes-to-bars/push-ups progression series on Tuesday.
- All shirts have been ordered and should be in for Memorial Day. I sent money requests to just about everyone. If you haven’t sent the funds yet, please check for a funds request from me. ?
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
bench press: 5×5 @ 75% of 5RM
WOD
10min AMRAP
1-2-3-4-5… atomic sit-ups (25/15)
2-4-6-8-10… russian swings (70/53)
SKILL
11-10-9-8-7 unbroken toes-to-bars (6 of 6) or
20-18-16-14-12 unbroken push-ups (6 of 6)
WOD
30 overhead squats (70% of 1RM OHS)
30 front squats (80% of 1RM OHS)
30 back squats (90% of 1RM OHS)
… EMOM 20 double unders
STRENGTH
power snatch: 5×5 @ 70% of 5RM
WOD
20-15-10-5
ring dips
kb deadlifts (70/53)
2 minute rest
20-15-10-5
handstand push-ups
v-ups
SKILL
1 mile run (time trial test)
Last done on 06/25/21.
WOD
20-16-12-8-4
box jump overs (20/16)
push balls (20/14)
jumping pull-ups
mb cleans (20/14)
STRENGTH
front rack lunge: 3×8 @ 30% of 1RM FS
then
snatch: 5×5 @ 70% of 5RM
