A Busy Week Coming Up! 🏃🏃🏻♀️
We’ve got a few re-tests this week…
Items for the week…
- We are going to be re-testing our 1RM/5RM clean (Monday), split jerk (Wednesday), and power clean (Friday) this week!
- We are also re-testing our endurance benchmark from last month as well!
- Next week will be a deload week as we take a 7-day break from the strength cycle.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
clean: 1RM/5RM (re-test)
WOD
12min AMRAP
4 toes-to-bars
5 wall balls (20/14)
6 kb snatches (53/35)
25 double unders
SKILL
rope climbs / handstands
WOD
18min AMRAP
8 bench presses (60% of 1RM)
10 box jump overs (24/20)
12 russian swings (70/53)
14 double unders
FIT360
20min EMOM
MIN 1: 15/12 calorie row
MIN 2: 15 wall balls (20/14)
MIN 3: 14 box jump overs (24/20)
MIN 4: rest
STRENGTH
split jerk: 1RM/5RM (re-test)
WOD
4 rounds of…
10 push presses (50% of 1RM)
16 lunges
1 minute rest
4 rounds of…
10 back squats (45% of 1RM)
10 push-ups
SKILL
endurance benchmark (re-test)
WOD
10 rounds
2 atomic sit-ups (25/15)
4 deadlifts (40% of 1RM)
8 push balls (20/14)
FIT360
100 double unders
1 minute rest, then…
5 rounds of…
8 russian swings (70/55)
4 handstand push-ups
1 rope climb
STRENGTH
power clean: 1RM/5RM (re-test)
WOD
6RFT
15 mb cleans (20/14)
3 barbell complexes (65% of 1RM push press)
EMOM 3 strict pull-ups
7AM/8AM
FIT360
E5MOM for 30 minutes
R1: 200m run +
10 single-arm devil’s presses (45/25) +
10 burpee box jump overs (20/16)
R2: 400m run +
1 round of “Cindy”
9AM
Partner FIT360
E5MOM for 40 minutes
R1: 200m run +
10 single-arm devil’s presses (45/25) +
10 burpee box jump overs (20/16)
R2: 400m run +
1 round of “Cindy”
FIT360
22min AMRAP
8 burpee box jump overs (24/20)
4 strict handstand push-ups
2 bar muscle-ups
