"All Aboard the Gainz Train To PR City!" - Super Dave 🚆
Our 1RM re-test week is upon us! 😅 👏
Items for the week…
- We’re going to be re-testing our 1RMs this week … back squats (Monday), split jerks (Wednesday), and front squats (Friday).
- We will also be re-testing our endurance test on Thursday!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 1RM (re-test)
WOD
50 russian swings (53/35)
50 box jumps (24/20)
50 goblet squats (53/35)
… EMOM 5 toes-to-bars
SKILL
core
WOD
Every 3 minutes for 6 rounds
60 double unders
10 hand-release push-ups
max calorie row
1 minute rest
FIT360
Every 4 minutes for 5 rounds
10 hand-release push-ups
10 kb presses (35/26)
10 ring dips
max calorie row
1 minute rest
STRENGTH
split jerk: 1RM (re-test)
WOD
16min AMRAP
5 body blasters
10 1-arm kb lunges (53/35)
20 double unders
SKILL
endurance (re-test)
WOD
00:00-05:00
2 rounds of…
10 push presses (55% of 1RM)
30/24 calorie row
then
05:00-10:00
15-12-9-6
front squats (55% of 1RM push press)
push-ups
then
10:00-15:00
2 rounds of…
10 push presses (60% of 1RM)
30/24 calorie row
then
15:00-20:00
15-12-9-6
back squats (60% of 1RM push press)
burpees
FIT360
10RFT
5 burpees over parallette
5 strict pull-ups
5 kb lunges (35/26)
5 hand-release push-ups
100m row
STRENGTH
front squat: 1RM (re-test)
WOD
Level 3
6RFT
5 toes-to-bars
10 wall balls (20/14)
200m run
Level 2
6RFT
5 hanging knee raises
10 wall balls (14/10)
200m run
Level 1
6RFT
5 hanging knee raises
10 wall balls (8/6)
200m run
7AM/8AM
WOD
800m-600m-400m-200m row
8-6-4-2 strict handstand push-ups
8-6-4-2 strict pull-ups
8-6-4-2 atomic sit-ups (25/15)
8-6-4-2 burpees
8-6-4-2 knees-to-elbows
9AM
Partner WOD
1000m-800m-600m-400m row
12-10-8-6 strict handstand push-ups
12-10-8-6 strict pull-ups
12-10-8-6 atomic sit-ups (25/15)
12-10-8-6 burpees
12-10-8-6 knees-to-elbows
WOD
22min EMOM
MIN 1: 10 mb step-overs + 5 push balls (20/14)
MIN 2: 10 mb sit-ups + 5 wall balls (20/14)
