Week 7 of Our Strength Cycle! 😳
This is our last build week for the press / bench press / push press strength cycle. So, let’s knock the percentage work out of the park this week in preparation for 3 PRs next week!
Items for the week…
- We are going to be using our 3RM/8RM numbers again for the press (Monday), bench press (Wednesday), and push press (Friday) this week!
- We are in week 7 of our pistols + push-ups skill work on Tuesday.
- We are in week 2 of our wall ball skill work on Thursday.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
press: 3×3+1 @ 80% of 3RM
press: 3×8+1 @ 80% of 8RM
WOD
4 rounds of 3 mins on, 1 min off
12 shoulder-to-overheads
12 back rack lunges
12 back squats
max calorie row
SKILL
pistols + push-ups
WOD/FIT360
6 rounds of 2 mins on, 1 min off
20/16 calorie row
3 bar muscle-ups
max wall balls (20/14)
STRENGTH
bench press: 3×3+1 @ 80% of 3RM
bench press: 3×8+1 @ 80% of 8RM
WOD
5RFT
5 toes-to-bars
5 deadlifts (40% of 1RM)
5 russian swings (70/53)
SKILL
wall balls
WOD
20min AMRAP
6 front squats (35% of 1RM)
5 handstand push-ups
4 atomic sit-ups (25/15)
FIT360
30/25 calorie row
then
18min AMRAP
12 farmer’s carry (53/35)
10 sit-ups
8 single-arm kb thrusters (35/26)
then
30/25 calorie row
STRENGTH
push press: 3×3+1 @ 80% of 3RM
push press: 2×8+1 @ 80% of 8RM
WOD
60 russian swings (53/35)
50 double unders
40 push balls (20/14)
30 single-arm kb squats (53/35)
20 box jump overs (20/16)
10 ring rows
7AM/8AM
FIT360
7RFT
5 burpee box jump overs (20/16)
6 goblet squats (53/35)
7 mb cleans (20/14)
25 double unders
9AM
Partner FIT360
10RFT
10 burpee box jump overs (20/16)
10 goblet squats (53/35)
10 mb cleans (20/14)
25 double unders
FIT360
22min AMRAP
20 air squats
15 kb deadlifts (53/35)
10 pull-ups
5 see-saw kb push presses (35/26)
1 wall walk
