13's Fittest Workout Announcements!
Items for the week…
- Registration for 13’s Fittest 2022 is now open … grab your partner!
- The three workouts all teams will be completing will be announced this week! Stay tuned to the FB Event page for details!
- And we’re kicking the week off with the annual “Brian’s Bane” … and no, we’re not updating the reps.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
core work
WOD
“Brian’s Bane”
40 calorie row
40 mb cleans (20/14)
40 russian swings (53/35)
40 jumping squats
40 calorie row
40 hand-release push-ups
40 jumping lunges (1-for-1)
40 kb thrusters (35/26; each hand)
40 calorie row
STRENGTH
push press: 3×3 @ 70% of 3RM
WOD
2 rounds
21 wall balls (20/14)
7 back squats (75% of 1RM PP)
1 minute rest
2 rounds
21 box jumps (24/20)
7 shoulder-to-overheads (75% of 1RM PP)
1 minute rest
2 rounds
21 toes-to-bars
7 front squats (75% of 1RM PP)
SKILL
choice skillwork
WOD
8min EMOM
20 double unders
6 alternating kb snatches (53/35)
2 minute rest
8min EMOM
5 burpees
6 alternating kb thrusters (53/35; 3/arm)
STRENGTH
overhead squat: 5×5 @ 60% of 1RM
then
press: 3×3 @ 70% of 3RM
STRENGTH
hang power clean: 3×3 @ 75% of 3RM
WOD
40 deadlifts (30% of 1RM DL)
40 russian swings (70/53)
2 minutes rest
30 box jump overs (24/20)
30 ring dips
