Happy Father's Day!
Happy Father’s Day to all the incredible fathers in our community! Heavy squats on the menu this week in your honor!
Items for the week…
- We are starting our new strength cycle this week and will be testing the 1RM for our back squat, front squat, and split jerk. We will be testing 3 short strength + short metcon days in place of a strength cycle.
- We are opening the week with our homegrown benchmark from 2020’s 13’s Fittest … hardCORE … enjoy!
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.
WOD
“hardCORE”
1 mile run
then
2 rounds of…
20 box jump overs (24/20)
10 body blasters
then
100 sit-ups
STRENGTH
back squat: 1RM (test)
WOD
14min AMRAP
10 single-arm kb lunges (35/26)
8 russian swings (35/26)
6 single-arm kb push presses (35/26)
single-arm farmer’s carry (35/26)
SKILL
11-10-9-8-7 strict pull-ups (6 of 6)
WOD
10min AMRAP
8 calorie row
8 ring push-ups
8 mb cleans (20/14)
3 minute rest
10min AMRAP
30 double unders
10 step-overs (20;20/14;16)
5 burpees
STRENGTH
split jerk: 1RM (test)
WOD
10 rounds
2 atomic sit-ups (25/15)
4 power cleans (50% of 1RM)
8 push balls (20/14)
STRENGTH
front squat: 1RM (test)
WOD
3RFT
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
7AM/8AM
3RFT
10 power snatches (40% of 1RM)
12 plate push-ups
14 knees-to-elbows
16 calorie row
9AM (partners)
4RFT
12 power snatches (40% of 1RM)
14 plate push-ups
16 knees-to-elbows
18 calorie row
WOD
50 burpees
40 wall balls (20/14)
30 sit-ups
20 box jumps (24/20)
10 ring rips
1 minute plank
… E3MOM 200m row starting at 0:00
