"I thought for SURE we were going to be running this week!"
Well, the time has come. The warm weather looks like it’s here, and it appears we’re going to get a reprieve from the recent monsoons this week. So, time to mix in a “fresh air experience” this week!
Items for the week…
- We are starting our new cycle this week, and will be testing our clean, power clean, and bench press.
- And almost 2 years in the making … Amanda and Cherise’s 2021 podium victory benchmark has been finalized. It will be making it’s maiden voyage early next week. Get nervous. 😬
- 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
power clean: 1RM (test)
WOD
14min AMRAP
20 calorie row
15 push presses (35% of 1RM front squat)
10 front rack lunges (35% of 1RM front squat)
SKILL
shoulder/midline stability
WOD
5 rounds of 30 sec on/30 sec off…
double unders
mb step-overs (24/20)
ring rows
thrusters (45% of 1RM)
push-ups
FIT360
5 rounds of 30 sec on/30 sec off…
burpee broad jumps
mb step-overs (24/20)
ring rows
wall balls (20/14)
push-ups
STRENGTH
bench press: 1RM (test)
WOD
4min AMRAP
8 goblet squats (53/35)
6 pull-ups
1 minute rest
4min AMRAP
8 goblet lunges (53/35)
4 toes-to-bars
1 minute rest
4min AMRAP
8 russian swings (53/35)
2 bar muscle-ups
SKILL
core
WOD
21min EMOM
MIN 1: 4 body blasters
MIN 2: 4 single-arm kb complexes (35/26)
MIN 3: sprint to the corner and back
FIT360
21min EMOM
MIN 1: 5 burpee pull-ups
MIN 2: 3 single-arm kb complexes (35/26)
MIN 3: sprint to the corner and back
STRENGTH
clean: 1RM (test)
WOD
10-9-8-7-6-5-4-3-2-1
front squats (40% of 1RM)
burpee box jumps (24/20)
7AM/8AM
30/25 calorie row
then
18min AMRAP
12 single-arm kb farmer’s carry lunges (35/26)
10 sit-ups
8 single-arm kb thrusters (35/26)
then
30/25 calorie row
9AM (partners)
60 calories (m/m); 50 calories (f/f); 55 calories (f/m)
then
22min AMRAP
18 single-arm kb farmer’s carry lunges (35/26)
16 sit-ups
14 single-arm kb thrusters (35/26)
then
60 calories (m/m); 50 calories (f/f); 55 calories (f/m)
WOD
21-18-15
russian swings (53/35)
wall balls (20/14)
pull-ups
1 minute rest
18-15-12
single-arm kb push presses (53/35)
mb sit-ups (20/14)
jumping squats
1 minute rest
15-12-9
goblet lunges (53/35)
mb cleans (20/14)
push-ups
