A New Strength Cycle Begins!
With another glorious deload week in the rearview we are entering a new strength cycle to take us into the beginning of fall.
Items for the week…
- The Rodseths (Christian, Merinda, and Roald) last class before they leave us for Athens will be this Tuesday at 3:30pm! Join us as we say goodbye to the tallest and loudest member of 13S!
- We beginning our clean, power clean, deadlift cycle. We will test our 1RM of these 3 lifts this week, and will re-test it again in 8 weeks.
- We will also be testing the much-loved 1 mile run this Thursday. We last tested it on 05/05/22.
- We are also in week 2 of our pull-up skill work this week.
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
clean: 1RM (test)
WOD
13min AMRAP
9 russian swings (53/35)
6 burpees over parallettes
3 atomic sit-ups (25/15)
SKILL
pull-up skill work
WOD
5 rounds of…
2 muscle-ups
10 kb squats (53/35)
2 minute rest
5 rounds of…
2 rope climbs
10 kb push presses (53/35)
STRENGTH
deadlift: 1RM (test)
WOD
4RFT
10 strict handstand push-ups
10 backwards lunges
10 strict pull-ups
10 jumping squats
SKILL
1 mile run (test)
Last done on 05/05/22.
WOD
8RFT
5 burpees to plate
10 kb movements (53/35)
25 double unders
STRENGTH
power clean: 1RM (test)
WOD
3 minute max effort calorie row
2 minute rest
3 minute max effort wall balls (20/14)
2 minute rest
3 minute max effort sit-ups
7AM/8AM
18min AMRAP
3 rounds of…
5 front squats (75/55)
5 push presses (75/55)
then
20 box jumps (20/14)
9AM (partners)
20min AMRAP
Partner 1 does…
3 rounds of…
5 front squats (75/55)
5 push presses (75/55)
Partner 2 does…
20 box jumps (20/14)
… and then switch.
WOD
7min AMRAP
3 toes-to-bars
6 box jump overs (24/20)
9 russian swings (70/53)
3 minute rest
10min AMRAP
5 push-ups
5 jumping lunges
5 ring rows
3 minute rest
7min AMRAP
3 toes-to-bars
6 box jump overs (24/20)
9 russian swings (70/53)
