Time To Find A New 1RM! 🤩
The new strength cycle has begun! Looking forward to seeing us progress with our cleans and split jerks over the next eight weeks.
Items for the week…
- We are starting our new strength cycle this week with cleans (Monday), split jerks (Wednesday), and power cleans (Friday).
- We’re in week 4 of our new gymnastic progressive cycle.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
clean: 1RM (test)
Last done on 11/18/24.
WOD
12min EMOM
MIN 1: 10 mb burpee step-ups (20;20/16;14)
MIN 2: 12 mb cleans (20/14)
MIN 3: 14 jumping lunges
SKILL
rope climbs
WOD
6 rounds of…
30 seconds of double unders
30 seconds rest
30 seconds of push presses (45% of 1RM)
30 seconds rest
30 seconds of mb sit-ups (20/14)
30 seconds rest
30 seconds of box jumps (20/16)
30 seconds rest
FIT360
10-9-8-7-6-5-4-3-2-1
goblet squats (53/35)
burpee pull-ups
box jumps (24/20)
STRENGTH
split jerk: 1RM (test)
WOD
1 rope climb
5-5-4-4-3-3-2-2-1-1 body blasters
SKILL
toes-to-bars / push-ups
WOD
100m row
5 back squats (100% b/w)
10 step-overs (20/16)
200m row
10 back squats (90% b/w)
10 step-overs (20/16)
300m row
15 back squats (80% b/w)
10 step-overs (20/16)
400m row
20 back squats (70% b/w)
10 step-overs (20/16)
FIT360
21-18-15-12-9-6-3
pull-ups
box jump overs (24/20)
… 150m/100m row after each round
STRENGTH
power clean: 1RM (test)
WOD
1,000m row
then
21-15-9
hand-release push-ups
kb squats (35/26)
7AM/8AM
FIT360
25/20 calorie row
50 double unders
then
30-25-20-15-10
goblet lunges (35/26)
wall balls (20/14)
kb snatches (35/26)
then
50 double unders
25/20 calorie row
9AM
Partner FIT360
30/25 calorie row
100 double unders
then
50-40-30-20-10
goblet lunges (35/26)
wall balls (20/14)
kb snatches (35/26)
then
100 double unders
30/25 calorie row
20 lunges
FIT360
Every 2.5 minutes for 10 rounds
10 wall balls (20/14)
10 calorie row
10 russian swings (70/53)
