We've Got A Deload Week Upon Us! 😮💨
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.
SKILL
handstands
WOD
6min EMOM
3 front squats to a press (75% of 1RM press)
1 minute rest
6min EMOM
4 front squats to a push press (80% of 1RM press)
1 minute rest
6min EMOM
5 front squats to a push jerk (85% of 1RM press)
SKILL
choice
WOD
800m run
then
21-15-9
handstand push-ups
back squats (55% of 1RM)
then
800m run
FIT360
20min AMRAP
50 double unders
40 wall balls (20/14)
30 sit-ups (20/14)
20 reverse lunges (53/35)
10 burpees to plate (height of a 45# plate)
20 reverse lunges (53/35)
30 sit-ups (20/14)
40 wall balls (20/14)
50 double unders
30 second rest
SKILL
front rack lunges
WOD
22min AMRAP
2,4,6,8,10…
push presses (50% of 1RM)
burpee box jump overs (24/20)
russian swings (70/53)
… collect a total of 1,000m on the rower however
SKILL
pistols + push-ups
WOD / FIT360
Level 3:
30min EMOM
MIN 1: 12 wall balls (20/14)
MIN 2: 45 double unders
MIN 3: 12/9 calorie row
Level 2:
30min EMOM
MIN 1: 12 wall balls (14/10)
MIN 2: 45 double unders
MIN 3: 10/8 calorie row
Level 1:
30min EMOM
MIN 1: 12 wall balls (8/6)
MIN 2: 50 single unders
MIN 3: 10/8 calorie row
SKILL
core
WOD
400m run
then
10 strict pull-ups
20 toes-to-bars
30 deadlifts (35% of 1RM)
100 double unders
30 deadlifts (35% of 1RM)
20 toes-to-bars
10 strict pull-ups
7AM/8AM
FIT360
75 double unders
then
21-15-9
push-ups
russian swings (53/35)
mb step-overs (20;20/16;14)
calorie row
then
75 double unders
9AM
Partner FIT360
200 double unders
then
40-30-20
push-ups
russian swings (53/35)
mb step-overs (20;20/16;14)
calorie row
then
200 double unders
FIT360
8RFT
8 pull-ups
8 wall balls (20/14)
8 burpees
8 mb cleans (20/14)
8 box jumps (24/20)
8 sit-ups (20/14)
8 push-ups
8 mb lunges (20/14)
