PEAK WEEK!
Culminating our Fall Fuerte Strength Cycle with a week of 1RMs!
MONDAY 10.16.23
STRENGTH
Bench Press 1RM - 18 minutes
9@50% - 7@60% - 5@70% - 3@80%
Singles at 87% - 95% - 101%
METCON
TEAMS OF 2 AMRAP RELAY - 18 minutes
15 Ring Dips
15 Toes to Bar
One athlete rows while the other completes 1 rounds.
Switch and repeat to accumulate as many rounds and calories as possible
Score 1: Rounds as team
Score 2: Row Calories
TUESDAY 10.17.23
STRENGTH
Front Squat 1RM - 20 minutes
9@50% - 7@60% - 5@70% - 3@80%
Singles at 87% - 95% - 101%
METCON
TEAMS OF 2 RELAY - 18 minutes to complete
10 Rounds for Time
10 Front Rack Forward Lunges 95/65 lbs
10 Burpees Over Bar
WEDNESDAY 10.18.23
STRENGTH
Push Press 1RM - 18 minutes
9@50% - 7@60% - 5@70% - 3@80%
Singles at 87% - 95% - 101%
METCON
FOR TIME
Terrible Stair Run (run to 6th floor twice)
Then
21-15-9
Handstand Push-up
Chest to Bar Pull-Up
Then
Terrible Stair Run (run to 6th floor twice)
THURSDAY 10.19.23
ACTIVE RECOVERY EMOM 20
M1) 15/12 Calorie Row
M2) 50 Double Unders
M3) 10/8 Calorie Bike
M4) 30 Medball Russian Twists
Bodybuilding Dessert EMOM 12
M1) 20 Alternating Bicep Curls
M2) 15 BTN Tricep Extensioms
M3) AMRAP 123 Up Downs
FRIDAY 10.20.23
STRENGTH
Deadlift 1RM - 20 minutes
9@50% - 7@60% - 5@70% - 3@80%
Singles at 87% - 95% - 101%
METCON
4 Rounds for Time
25' Handstand Walk
20 Wall Balls
5 Bar Muscle Ups
Scaled
3 Wall Walks
20 Wall Balls
8 Pull-Ups OR Ring Rows
8 Dips OR HR Push-Ups
SATURDAY 10.21.23
Barbells for Boobs Breast Cancer Fundraiser
Teams of 2
Terrible Stair Run (1 athlete holds medball)
Then
Partner Grace
60 Power Clean & Jerks (135/95 lbs)
Then
Terrible Stair Run (1 athlete holds medball)