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Week of 08/08/22

Another 1RM re-test week is upon us!

Time to drag out those testing numbers from 8 weeks ago!

Items for the week…

  1. We are going to be re-testing our 1RM lifts this week with the back squat on Tuesday (last tested on 06/21/22), split jerk on Wednesday (last tested on 06/23/22), and front squat on Friday (last tested on 06/24/22).
  2. Our next cycle will be cleans, so we have been mixing in cleans each week, and this week we have hang power cleans on Monday and cleans on Saturday.
  3. We will also be re-testing our endurance test from 07/11/22 on 08/08/22.

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.

SKILL
endurance benchmark (re-test)
Last completed on 07/11/22.

WOD
6RFT
15 wall balls (20/14)
5 hang power cleans (65% of 1RM)
EMOM 3 strict pull-ups

STRENGTH
back squat: 1RM (re-test)
Last tested on 06/21/22.

WOD
100 double unders
1 minute rest, then…
5 rounds of…
8 russian swings (70/55)
4 handstand push-ups
1 rope climb

STRENGTH
split jerk: 1RM (re-test)
Last tested on 06/23/22.

WOD
3RFT
30 goblet squats (35/26)
20 plate push-ups
10 knees-to-elbows

SKILL

WOD
20min EMOM
MIN 1: 14 kb lunges (35/26)
MIN 2: 12 calorie row
MIN 3: 10 burpees over rower
MIN 4: REST

STRENGTH
front squat: 1RM (re-test)
Last tested on 06/24/22.

WOD
15min AMRAP
8 bench presses (60% of 1RM)
10 double unders
12 box jumps (24/20)

7AM/8AM
22min AMRAP
9 pull-ups
8 russian swings (70/53)
7 kb push press (35/26; each hand)
6 toes-to-bars
5 cleans (50% of 1RM)
4 burpees

9AM (partners)
25min AMRAP
9 pull-ups
8 russian swings (70/53)
7 kb push press (35/26; each hand)
6 toes-to-bars
5 cleans (50% of 1RM)
4 burpees

WOD
30min EMOM
MIN 1-5: 22 russian swings (53/35)
MIN 6-10: 14 box jump overs (20/16)
MIN 11-15: 15 kb deadlifts (70/53)
MIN 16-20: 15 sit-ups
MIN 21-25: 8 burpees
MIN 26-30: 10 kb thrusters (35/26)

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