Any Good Test Takers In the Room? 📝
As another glorious deload week comes to an end, it’s time to kickstart another strength cycle! It’s testing week…
Items for the week…
- We will be testing our 1RM clean (Monday), bench press (Wednesday), and power clean (Friday) this week.
- We will be starting a new pull-up progression this week as well.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
clean: 1RM (test)
Last done on 03/08/24.
WOD
Every 3 minutes for 4 rounds
12 push-ups
9 back squats (45% of 1RM)
6 kb snatches (53/35)
max calorie row
1 minute rest
SKILL
pull-ups
WOD
20RFT
2 deadlifts (50% of 1RM)
3 knees-to-elbows
4 box jumps (24/20)
FIT360
7min AMRAP
10 kb deadlifts (53/35)
10 mb squats (20/14)
1 minute rest
6min AMRAP
8 russian swings (53/35)
8 push balls (20/14)
1 minute rest
5min AMRAP
6 kb push presses (53/35)
6 wall balls (20/14)
STRENGTH
bench press: 1RM (test)
WOD
15 burpees to a 6″ target
then
3 rounds of…
15 kb push presses (35/26)
15 ring dips
then
15 burpees to a 6″ target
SKILL
core
WOD
50 double unders
40 mb cleans
30 box jump overs
20 push presses
10 burpees
20 push presses
30 box jump overs
40 mb cleans
50 double unders
Level 3: 20#/14#, 24″/20″, 60% of 1RM push press, double unders
Level 2: 14#/10#, 20″/16″, 50% of 1RM push press, single unders
Level 1: 10#/6#, 16″/12″, 40% of 1RM push press, single unders
FIT360
21-15-9
mb cleans (20/14)
plate push-ups
box jumps (24/20)
pull-ups
STRENGTH
power clean: 1RM (test)
Last done on 03/04/24.
WOD
12min AMRAP
300m/240m row
2 bar muscle-ups
4 toes-to-bars
6 kb lunges
Level 3: bar muscle-ups, toes-to-bars, 35/26
Level 2: burpee pull-ups, toes-to-bars, 26/20
Level 1: burpee pull-ups, hanging knee raises, 20/10
7AM/8AM
WOD
30min AMRAP
3 wall walks
8 burpee box step overs (20/16)
10 ring rows
30 double unders
40 second plank
9AM
Partner WOD
34min AMRAP
4 wall walks
8 burpee box step overs (20/16)
10 ring rows
30 double unders
40 second plank together
WOD
10RFT
10/7 calorie row
8 single-arm kb hang clean & jerks
5 pull-ups
Level 3: 53#/35#, strict pull-ups
Level 2: 35#/26#, jumping pull-ups
Level 1: 26#/20#, banded pull-ups
