200103 - Week Preview (1 REP MAX TIME!)

This week we are testing our 1RM!!!
From this week forward we will be using these numbers to do “Percentage Based Lifting” so we need to know what these numbers are! If you cannot make it to a day of testing, you can make it up at 6:30pm Open Gym or this weekend on Saturday 8am or 9am AND we will be allowing retesting at Barbell Club from 8am to 10am.

NUTRITION WORKSHOPS are this weekend too!
(THE CHALLENGE does not start until Jan. 18th)
If you want to participate in the challenge, you need to be at one of them!
Saturday (Jan. 9th) @ 11:30am after the partner WOD
Sunday (Jan. 10th) @ 10am after Barbell Club

MONDAY
Testing 1RM BACKSQUAT

(GOAL = Under 6 minutes)
For Time
30 - 20 - 10
Jump Lunges
DB Alt. Snatches

TUESDAY
Testing 1RM STRICT PRESS
and Max Pull Ups

(GOAL = 5 Rounds)
AMRAP 10:
5 Hang Cleans 135/95
10 Toes to Bar
15 Double Unders

WEDNESDAY
Testing 1RM DEADLIFT

(GOAL = Under 6 minutes)
For Time
3 Rounds
9 Russian KB Swings
9 Sit Ups
9 Shoulder to Overhead 75/55
9 Lateral Burpees

THURSDAY
Testing 1RM Bench Press

(GOAL = 30 per round for a TOTAL of 120)
EMOM 12:
1 - DB Push Ups
2 - DB Box Step Overs
3 - Rest

FRIDAY
(GOAL = 3 Rounds)
AMRAP 20:
(10 of each then add 5 each round)
Wallballs
Calorie Row
Pull Ups
Deadlifts 135/95
Ring Dips