Our Testing Week Is Here! 🤩
With 13’s Fittest AND a deload week in the rearview… we’re ready to get back to our regularly scheduled programming. And finish up this strength cycle!
Items for the week…
- We are going to be re-testing our 1RM/5RM front squat (Monday), deadlift (Wednesday), and back squat (Friday) this week.
- We’re in week 2 of our new gymnastic progressive cycle.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
front squat: 1RM/5RM (re-test)
WOD
20-15-10-5 russian swings (70/53)
20-15-10-5 box jumps (24/20)
20-15-10-5 presses (40% of 1RM)
30 second plank hold
SKILL
toes-to-bars / push-ups
WOD
30 thrusters (45% of 1RM)
500m/420m row
1 rope climb
2 minute rest
20 thrusters (55% of 1RM)
500m/420m row
1 rope climb
2 minute rest
10 thrusters (65% of 1RM)
500m/420m row
1 rope climb
FIT360
4RFT
20 single-arm kb reverse lunges (35/26)
20 russian swings (53/35)
20 single-arm kb push presses (35/26)
10 strict pull-ups
STRENGTH
deadlift: 1RM/5RM (re-test)
WOD
15min EMOM
MIN 1: 3 wall walks
MIN 2: 15 wall balls (20/14)
MIN 3: 12 push-ups
SKILL
core
WOD
18min AMRAP
5 kb snatches (35/26; 2-for-1)
4 strict handstand push-ups
3 toes-to-bars
FIT360
2 rounds of…
1 minute of max lunges
1 minute of max box jumps (20/16)
1 minute of max goblet squats (53/35)
1 minute of max burpees
2 minute rest
1 minute of max gobet lunges (53/35)
1 minute of max box jump overs (20/16)
1 minute of max air squats
1 minute of max burpees
2 minute rest
STRENGTH
back squat: 1RM/5RM (re-test)
WOD
40/32 calorie row
20 front squats (30% of 1RM)
20 shoulder-to-overheads (same)
then
30/24 calorie row
15 front squats (35% of 1RM)
15 shoulder-to-overheads (same)
then
20/16 Cal row
10 front squats (40% of 1RM)
10 shoulder-to-overheads (same)
7AM/8AM
FIT360
800m run
then
2 rounds of…
10 strict pull-ups
20 mb sit-ups (20/14)
30 kb deadlifts (70/53)
100 double unders / 300 singles
30 kb deadlifts (70/53)
20 mb sit-ups (20/14)
10 strict pull-ups
1 minute rest
9AM
Partner FIT360
800m run together
then
3 rounds of…
10 strict pull-ups
20 mb sit-ups (20/14)
30 kb deadlifts (70/53)
100 double unders / 300 singles
30 kb deadlifts (70/53)
20 mb sit-ups (20/14)
10 strict pull-ups
1 minute rest
FIT360
Every 4 minutes for 6 rounds
9 box jump overs (30/24)
12 burpees
15 goblet squats (53/35)
