It's Time To Test! 💪
We’ve got our 1RM re-test coming up next week! 💪
Items for the week…
- We’ve got 2 Rx, 2 Intermediate, and 1 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!
- TEST WEEK! We will be re-testing our 1RMs from seven weeks ago for our press (Monday), deadlift (Wednesday), and push press (Friday).
- We are in week 5 of our progressive pull-up work as well.
- Our FIT360 classes will be on Thursday at 6:30pm, Saturday morning, and Sunday morning this week.
STRENGTH
press: 1RM (re-test)
WOD
8RFT
1 wall walk
2 cleans (55% 1RM)
3 toes-to-bars
4 burpees
SKILL
handstands
WOD / FIT360
“Cindy”
20min AMRAP
5 pull-ups
10 push-ups
15 air squats
STRENGTH
deadlift: 1RM (re-test)
WOD
12min EMOM
MIN 1: 10 bench presses (50% of 1RM)
MIN 2: 40 second plank hold
MIN 3: 12 kb lunges (35/26)
… complete 150 doubles at any point
SKILL
pull-ups
WOD
15min AMRAP
10 front squats (45% of 1RM)
10 kb snatches (53/35)
10 box jumps (24/20)
FIT360
750m/600m row
then
8 rounds of…
10 wall balls (20/14)
10 box jumps (20/16)
then
750m/600m row
STRENGTH
push press: 1RM (re-test)
WOD
Every 3 minutes for 15 minutes
10 mb cleans (20/14)
5 burpee pull-ups
max calorie row
7AM/8AM
WOD
Every 4 minutes for 20 minutes
9-8-7-6-5 burpee box jump overs (24/20)
15-14-13-12-11 kb squats (53/35; each hand)
15/12 calorie row
9AM
Partner WOD
Every 5 minutes for 25 minutes
20-18-16-14-12 burpee box jump overs (24/20)
20-18-16-14-12 kb squats (53/35; each hand)
20/16 calorie row
WOD
Every 2 minutes for 24 minutes
8 russian swings (53/35)
7 ring rows
6 mb burpee step-overs (24/20)
