Let's Kick Those Old PRs To The Curb! 🦶
The time has come to kick those old, silly PRs to the curb… and make way for a new entry into your StreamFit app! Welcome to testing week…
Items for the week…
- We are going to be testing our 1RM/5RMs for the press (Monday), bench press (Wednesday), and push press (Friday) this week!
- We are in week 8 of our pistols + push-ups skill work on Tuesday.
- We are in week 3 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: 1RM (re-test)
press: 5RM (re-test)
WOD
5RFT
9 deadlifts (35% of 1RM)
8 toes-to-bars
7 push balls (20/14)
6 burpees over parallete
SKILL
pistols + push-ups
WOD / FIT360
3 rounds
10 pull-ups
10 burpees
1 minute rest
750m row
1 minute rest
3 rounds
10 russian swings (53/35)
10 goblet squats (53/35)
STRENGTH
bench press: 1RM (re-test)
bench press: 5RM (re-test)
WOD
100 double unders
40 calorie row
30 russian swings (53/35)
20 box jumps (24/20)
10 handstand push-ups
5 bar muscle-ups
SKILL
wall balls
WOD
18min EMOM
MIN 1: 3 single-arm devil’s presses (45/25)
MIN 2: 10 bench presses (45% of 1RM)
MIN 3: 10/7 calorie row
FIT360
7min AMRAP
5 rounds
10 push-ups
10 step-ups (20;20/16;14)
then
max calorie row
2 minute rest, then…
7min AMRAP
5 rounds
10 lunges
10 step-ups (20;20/16;14)
then
max calorie row
STRENGTH
push press: 1RM (re-test)
push press: 5RM (re-test)
WOD
21 thrusters (50% of 1RM)
12 burpees
3 rope climbs
15 thrusters (50% of 1RM)
9 burpees
2 rope climbs
9 thrusters (50% of 1RM)
6 burpees
1 rope climb
7AM/8AM
FIT360
8min AMRAP
5 jumping lunges (2-for-1)
5 burpees
5 hand-release push-ups
2 minute rest
8min AMRAP
5 push balls (20/14)
5 mb squats (20/14)
5 mb sit-ups (20/14)
2 minute rest
8min AMRAP
5 dips
5 pull-ups
5 box jumps (20/16)
9AM
Partner FIT360
10min AMRAP
5 jumping lunges (2-for-1)
5 burpees
5 hand-release push-ups
1 minute rest
10min AMRAP
5 push balls (20/14)
5 mb squats (20/14)
5 mb sit-ups (20/14)
1 minute rest
10min AMRAP
5 dips
5 pull-ups
5 box jumps (20/16)
FIT360
10RFT
4 burpees
6 single-arm kb/db hang power clean and jerk (35/26)
8 single-arm kb/db overhead lunges (35/26)
