Another Benchmark!
Another homegrown benchmark, “13 Stars” is coming up this week. It was supposed to be last week, but we moved “JEM” to last week because of the snow two weeks ago, so moved this around too. Enjoy!
Items for the week…
- We have our homegrown benchmark “13 Stars” on Thursday!
- We are using our 3RM numbers that we found two weeks with our lifts this week … the power clean on Monday, the thruster on Wednesday, and the clean on Friday.
- We are also in week 7 of our progressive, eight-week rowing cycle and will be using our 500m pace from week 1 on Tuesday.
- Our FIT360 classes will be on Tuesday at 6:30pm this week.
STRENGTH
power clean: 3×3 @ 85% of 3RM
WOD
4RFT
50 double unders
20 mb sit-ups (20/14)
20 single-arm reverse kb lunges (53/35)
SKILL
rowing
WOD
2RFT
25/18 calorie row
25 front squats (50% of 1RM push press)
25/18 calorie row
25 shoulder-to-overheads (50% of 1RM push press)
FIT360
10RFT
200m/150m row
10 wall balls (20/14)
STRENGTH
thruster: 3×3 @ 85% of 3RM
WOD
21-15-9
deadlifts (60% of 1RM)
pull-ups
ring dips
SKILL
handstands
WOD / FIT360
“13 Stars”
3RFT
2 dillys
22 double unders
20 mb clean to wall balls (20/14)
14 atomic sit-ups (25/15)
STRENGTH
clean: 3×3 @ 85% of 3RM
WOD
12min AMRAP
1,2,3,4,5… burpee pull-ups
1,2,3,4,5… box jump overs (24/20)
WOD
7AM/8AM
24min EMOM
MIN 1: goblet lunges (35/26)
MIN 2: ring rows
MIN 3: mb step-overs (20;20/16;14)
MIN 4: double unders
MIN 5: burpees
MIN 6: rest
Partner WOD
9AM
30min EMOM
MIN 1: goblet lunges (35/26)
MIN 2: ring rows
MIN 3: mb step-overs (20;20/16;14)
MIN 4: double unders
MIN 5: burpees
MIN 6: rest
WOD
Every 90 seconds for 21 minutes
2 burpees
4 russian swings (53/35)
6 goblet squats (53/35)
8 sit-ups
