Welcome To April! 💐
We’re looking at highs in the 60s and 70s this week! Looking forward to those gorgeous two full weeks of Spring weather before Summer shows up at our door!
Items for the week…
- We will be testing our 3RMs this week for the back squat (Monday), hang power clean (Wednesday), and front squat (Friday).
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
- Registration for 13’s Fittest 2023 is open … find your partner and register! Spots are limited.
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.
STRENGTH
back squat: 3RM
WOD
25 overhead squats (50% of 1RM)
then
21-15-9
pull-ups
push-ups
then
25 overhead squats (50% of 1RM)
SKILL
pull-up skill work
WOD
10RFT
5 push presses (50% of 1RM)
5 burpee box jumps (24/20)
10 double unders
FIT360
5min AMRAP
1 minute max mb step-overs (24;20/20;16)
30 russian twists (20/16)
1 minute rest
5min AMRAP
1 minute max single-arm kb push presses (35/26)
30 ring rows
1 minute rest
5min AMRAP
1 minute max single-arm kb lunges (35/26)
30 box side step-overs (24/20)
1 minute rest
5min AMRAP
1 minute max single-arm kb thrusters (35/26)
30 burpees
STRENGTH
hang power clean: 3RM
WOD
14min AMRAP
8 kb snatches (53/35)
6 toes-to-bars
25 double unders
SKILL
choice skill work
WOD
5RFT
10 front squats (30% of 1RM press)
8 hang power cleans (30% of 1RM press)
6 presses (30% of 1RM press)
30 second rest
FIT360
22min AMRAP
10 ring dips
15 box jumps (24/20)
20 kb squats (35/26; each hand)
250m row
STRENGTH
front squat: 3RM
WOD
12-9-6-3 deadlifts (45% of 1RM)
40-30-20-10 wall balls (20/14)
7AM/8AM
21min EMOM
MIN 1: 12 kb hang cleans (53/35)
MIN 2: 12 box jump overs (24/20)
MIN 3: 12 goblet squats (53/35)
then
9min EMOM
12 mb box step-overs (20/14)
9AM (partners)
21min EMOM
MIN 1: 18 kb hang cleans (53/35)
MIN 2: 18 box jump overs (24/20)
MIN 3: 18 goblet squats (53/35)
then
9min EMOM
18 mb box step-overs (20/14)
Closed for Easter! 🐰
