1RM Week Is Baaaaaaack!
Who doesn’t love a 1RM week? A great chance to see where you are at with a few lifts, and strategize how we’re going to improve on those numbers across the next 7 weeks.
Items for the week…
- This week we are starting our press, push press, and deadlift strength cycle.
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
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
press: 1RM (test)
Last tested on 10/22/22.
WOD
6min AMRAP
800m/650m row
12 front squats (40% of 1RM)
max burpee box jumps (24/20)
then
5min AMRAP
600m/450m row
12 front squats (40% of 1RM)
max burpees over paralette
then
4min AMRAP
400m/250m row
12 front squats (40% of 1RM)
max burpees
SKILL
handstand skill work
WOD
18min AMRAP
5 handstand push-ups
10 pistols
15 ring rows
FIT360
20min AMRAP
5 plank push-ups
10 single-arm kb lunge > squat > lunge (35/26)
15 ring rows
STRENGTH
deadlift: 1RM (test)
Last tested on 10/12/22.
WOD
4RFT
3 bear complexes (50% of 1RM push press)
5 strict pull-ups
20 double unders
SKILL
progressive gymnastic work
WOD
10RFT
2 muscle-ups
3 deadlifts (75% of 1RM)
4 front and back goblet lunges (35/26)
… finish each round with 1 wall walk
FIT360
12RFT
5 burpees over parallette
5 strict pull-ups
5 hand-release push-ups
100m row (sprint)
STRENGTH
push press: 1RM (test)
WOD
12min AMRAP
10 russian swings (70/53)
10 push-ups
5 russian swings (70/53)
5 ring dips
7AM/8AM
50 mb cleans (20/14)
50 toes-to-bars
50 kb push presses (53/35; both hands)
1 muscle-up
50 wall balls (20/14)
50 knees-to-elbows
50 kb snatches (53/35; 15 each hand)
1 muscle-up
50 atomic sit-ups (20/14)
50 pull-ups
50 kb front squats (53/35; both hands)
1 muscle-up
9AM (partners)
75 mb cleans (20/14)
75 toes-to-bars
75 kb push presses (53/35; both hands)
2 muscle-ups
75 wall balls (20/14)
75 knees-to-elbows
75 kb snatches (53/35)
2 muscle-ups
75 atomic sit-ups (20/14)
75 pull-ups
75 kb front squats (53/35; both hands)
2 muscle-ups
WOD
25min AMRAP
60 double unders
30 russian swings (53/35)
15 burpees
2 toes-to-bars
