13's Fittest 2023 Is A Wrap!
Thank you to all of the athletes, volunteers, judges, and spectators who made our annual 13’s Fittest another success!
Items for the week…
- We will be using last week’s 5RM clean, bench press, and power clean numbers from this week.
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
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: 5×5 @ 70% of 5RM
WOD
4min EMOM
1 push press (90% of 1RM)
10 double unders / 30 singles
4min EMOM
2 push press (85% of 1RM)
20 double unders / 40 singles
4min EMOM
3 push press (80% of 1RM)
30 double unders / 50 singles
4min EMOM
4 push press (75% of 1RM)
40 double unders / 60 singles
SKILL
core
WOD
3 minutes on, 1 minute off of…
2 rope climbs
10/7 calorie row
max back squats (50% of 1RM)
… until 100 back squats are completed
STRENGTH
bench press: 5×5 @ 75% of 5RM
WOD
5min AMRAP
800m/640m row
max effort pull-ups
1 minute rest
5min AMRAP
700m/560m row
max effort russian swings (53/35)
1 minute rest
5min AMRAP
600m/480m row
max effort box jumps (24/20)
SKILL
choice
WOD
4 rounds of…
1 minute max push-ups
1 minute max mb cleans (20/14)
1 minute max sit-ups (20/14)
1 minute max wall balls (20/14)
1 minute of rest
STRENGTH
clean: 5×5 @ 70% of 5RM
WOD
14min EMOM
1 barbell complex (50% of 1RM push press)
3 burpee box jump overs (24/20)
WOD
5RFT
24 double-unders
8 toes-to-bars
2 single-arm kb complexes
200m mb run
WOD
tabata of…
wall balls (20/14) / push-ups
1 minute rest
jumping pull-ups / bicycles (opposite elbow to knee)
1 minute rest
ring rows / mb cleans (20/14)
1 minute rest
ring support / mb step-overs (20;20/16;14)
