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Week of 02/03/20

Welcome to February! (aka 1RM re-test week)

Another 1RM re-test week is upon us! It has been another great 7 weeks of working on the technique of our clean, power clean, overhead squat, and split jerk! We are looking forward to seeing what improvements we have made for our 1RM tests this week, so dig up those numbers from 7 weeks ago, and let's kick them to the curb.

Monday, February 3, 2020
STRENGTH
Power Clean: 1RM (re-test)

WOD
4RFT
15 hand-release push-ups
10 box jumps (24/20)
5 cleans (135/95)

FIT360
15-12-9
wall balls (20/14)
calorie row
burpee to plate (45/25)
1 minute rest
12-9-6
wall balls (20/14)
calorie row
burpee to plate (45/25)
1 minute rest
9-6-3
wall balls (20/14)
calorie row
burpee to plate (45/25)
Tuesday, February 4, 2020
SKILL
choice skillwork

WOD
750m row
50 pull-ups
75 double unders

FIT360
5RFT
10 goblet squats (70/53)
10 ring push-ups
10 sit-ups (20/14)
10 russian swings (70/53)
Wednesday, February 5, 2020
STRENGTH
Overhead Squat: 1RM (re-test)

WOD
10min AMRAP
6 front squats (135/95; from the rack)
4 burpee box jump overs
2 rope climbs

FIT360
9RFT
3 kb deadlifts (53/35; each hand)
6 ring dips
9 pull-ups
Thursday, February 6, 2020
STRENGTH
Split Jerk: 3×3 @ 85% of 1RM
then
Clean: 1RM (re-test)

FIT360
20min AMRAP
10 kb squats (35/26; each hand)
10 mb step-overs (24;20/20;14)
10 kb push presses (35/26; each hand)
10 mb lunges with arms extended straight out
Friday, February 7, 2020
SKILL
7-6-5-4-3 unbroken toes-to-bar … or … 12-11-10-9-8 unbroken push-ups (3 of 6)

WOD
50-40-30 double unders
21-15-9 goblet lunges (70/53)
30-20-10 K2E

FIT360
16min AMRAP
5 burpee pull-ups
10 calorie row
15 box jump overs (24/20)
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