Let The Good [PRs] Roll! 😎
A great start to this new cycle last week with our 1RM tests! Looking forward to seeing how those 1RMs translate to 5RMs this week!
Items for the week…
- We are in week 6 of our progressive toes-to-bars / push-ups work.
- We will be testing the 5RM this week for our back squats (Monday), split jerks (Wednesday), and front squats (Friday)
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 5RM
WOD
EMOM 1 rope climb + 3 burpees
max russian swings (53/35) collecting a total of 150
SKILL
progressive gymnastics
WOD
200m run
25 back squats (50% of 1RM push press)
200m run
20 push jerks (50% of 1RM push press)
200m run
15 hang power cleans (50% of 1RM push press)
200m run
10 push presses (50% of 1RM push press)
200m run
5 front rack lunges (2-for-1; 50% of 1RM push press)
FIT360
Every (Alternating) 2 minutes for 30 minutes
MIN 1-2: 500m/420m row
MIN 3-4: 10 SA kb hang clean & jerks (53/35; 2-for-1)
MIN 5-6: 20 burpee box step-ups (20/16)
STRENGTH
split jerk: 5RM
WOD
6min AMRAP
5 strict handstand push-ups
10 box jumps (30/24)
1 minute rest
6min AMRAP
5 knees-to-elbows
10 single-arm kb thrusters (35/26)
SKILL
lower body
WOD
40 jumping lunges
15 box jumps (24/20)
10 burpees to 45# plate
20 pistols
10 burpees to 45# plate
15 box jumps (24/20)
100 doubles / 300 singles
FIT360
Every 6 minutes for 30 minutes
24/18 calorie row
16 push-ups
8 kb snatches (53/35)
6 box jumps (30/24)
max lunges
STRENGTH
front squat: 5RM
WOD
500/400-400/300-300/200-200/100m row
25-20-15-10 wall balls (20/14)
20-15-10-5 push-ups
5-4-3-2 deadlifts (55% of 1RM)
7AM/8AM
WOD
50 double unders
40 wall balls (20/14)
50 double unders
40 mb sit-ups (20/14)
50 double unders
40 mb step-overs (24;20/20;16)
50 double unders
40 mb cleans (20/14)
50 double unders
9AM
Partner WOD
75 double unders
60 wall balls (20/14)
75 double unders
60 mb sit-ups (20/14)
75 double unders
60 mb step-overs (24;20/20;16)
75 double unders
60 mb cleans (20/14)
75 double unders
WOD
30-20-10
burpees
single-arm kb hang clusters (35/26)
box jumps (24/20)
double unders
