It's Testing Week! 📝
Yes… 7 weeks has already flown by. And here we are. Ready to PR again. We look forward to seeing all the incredible numbers this community will put up this week! Rest up!
Items for the week…
- We are in week 8 of our new strength cycle and will be re-testing our hang power snatch/snatch (Monday), and thruster (Wednesday), and increasing our front rack lunge percentage one more time.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
hp/snatch: 1RM (re-test)
hp/snatch: 5RM (re-test)
WOD
15-10-5
kb snatches (53/35)
box jump overs (24/20)
toes-to-bars
mb sit-ups (20/14)
calorie row
30 second rest
SKILL
core
WOD
400m/320m row
then
3 rounds
21 double unders
15 mb cleans (20/14)
9 push presses (50% of 1RM)
then
400m/320m row
then
3 rounds
9 push presses (50% of 1RM)
15 mb cleans (20/14)
21 double unders
FIT360
2RFT
750m row
5 rounds of “Cindy”
STRENGTH
thruster: 1RM (re-test)
thruster: 5RM (re-test)
WOD
21-15-9
presses (50% of 1RM)
mb cleans (20/14)
russian swings (70/53)
SKILL
pull-ups
WOD
1 minute plank hold
then
30 thrusters (55/35)
15 box jump overs (20/16)
30 front rack lunges (same)
15 box jump overs (20/16)
30 push-ups
then
1 minute wall sit
FIT360
40 pull-ups
40 wall balls (20/14)
40 mb sit-ups (20/14)
40 russian swings (53/35)
40 box jumps (20/16)
STRENGTH
front rack lunges: 3×4 @ 70% b/w
WOD
12min AMRAP
5 atomic sit-ups (25/15)
5 step overs (20;25/16;15)
5 lunges (25/15; 2-for-1)
5 plate push-ups
7AM/8AM
FIT360
20min AMRAP
4 devil’s presses (35/20)
10 pull-ups
15 russian swings (70/53)
4 burpees over kettlebell
30 second rest
9AM
Partner FIT360
24min AMRAP
4 devil’s presses (35/20)
10 pull-ups
15 russian swings (70/53)
4 burpees over kettlebell
FIT360
6RFT
3 wall walks / 80 double unders
12 ring rows
9 burpee box jumps (24/20)
