A New Strength Cycle Has Begun! 💪
With another incredible deload week in the rearview, it’s time to test…
Items for the week…
- We are going to be testing our 1RM/5RM press (Monday), bench press (Wednesday), and push press (Friday) this week!
- We are in week 2 of our pistols + push-ups skill work.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
press: 1RM/5RM (test)
WOD
75 calorie row / wall sit
75 kb push presses (53/35) / plate overhead
75 pull-ups / hang from rig
75 kb swings (53/35) / kb deadlift hold
This is a partner workout. Get excited.
SKILL
double unders
WOD / FIT360
4RNFT
200m row (consistent pacing)
12 sit-ups
4 alternating kb snatches (53/35)
8 mb box step-overs (20;20/16;14)
4 alternating kb snatches (53/35)
12 sit-ups
200m row (match pacing of first row)
90 second rest
STRENGTH
bench press: 1RM/5RM (test)
WOD
20-18-16-14-12
front rack lunges (35% of b/w)
russian swings (70/53)
push-ups
SKILL
pistols + push-ups
WOD / FIT360
Level 2
15min AMRAP
50 double unders
10 mb cleans (20/14)
10 burpees
10 handstand push-ups
Level 1
15min AMRAP
50 single unders
10 mb cleans (20/14)
10 burpees
10 single-arm kb/db push presses (35/26)
STRENGTH
push press: 1RM (test)
WOD
10RFT
3 bar muscle-ups
6 front squats (40% of 1RM)
12/9 calorie row
7AM/8AM
FIT360
25min AMRAP
6 pull-ups
7 box jump overs (20/16)
8 kb deadlifts (70/53)
25 double unders
9AM
Partner FIT360
35min AMRAP
6 pull-ups
7 box jump overs (20/16)
8 kb deadlifts (70/53)
25 double unders
… non-working partner is collecting calories on rower
FIT360
4RFT
21 push balls (20/14)
15 sit-ups (20/14)
9 burpees over mb (20/14)
200m mb run (20/14)
