Warmth Cometh! ☀️
The rumors are true… we’re looking at temps in the high 70s and low 80s this week!
Items for the week…
- 13’s Fittest is 60% sold out! Get your team together for the best day of the year at 173 Washington. Register here!
- We are using our 3RM/6RM numbers for the clean (Monday), split jerk (Wednesday), and power clean (Friday) this week.
- We are in week 7 of our new gymnastic skill work cycle.
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
STRENGTH
clean: 3×3 @ 85% of 3RM
clean: 2×6 @ 85% of 6RM
WOD
16min AMRAP
45 double unders
10 push presses (40% of 1RM)
6 lunges
SKILL
stability
WOD
Every 5 minutes for 3 rounds
400m run
9 deadlifts (55% of 1RM)
15 pull-ups
max mb sit-ups (20/14)
2 minute rest
FIT360
Every 4 minutes for 5 rounds
200m run
10 box jump overs (20/16)
max pull-ups
STRENGTH
split jerk: 3×3 @ 85% of 3RM
split jerk: 2×6 @ 85% of 6RM
WOD
400m row
1 minute rest, then…
5 rounds of…
8 kb snatches (35/26)
4 handstand push-ups
1 rope climb
SKILL
gymnastics
WOD
8RFT
P1: 2 wall walks
P2: 20 mb cleans (20/14)
P1: 5 atomic sit-ups (25/15)
P2: 10 bench presses (55% of 1RM)
FIT360
18min AMRAP
10 single-arm kb push presses (53/35)
10 wall balls (20/14)
10 russian swings (53/35)
10 step-ups (20/14)
100m single-arm kb carry (53/35)
STRENGTH
power clean: 3×3 @ 85% of 3RM
power clean: 2×6 @ 85% of 6RM
WOD
16min EMOM
MIN 1: 4 calorie row
MIN 2: 4 box jump overs (24/20)
MIN 3: 5 calorie row
MIN 4: 5 box jump overs (24/20)
MIN 5: 6 calorie row
MIN 6: 6 box jump overs (24/20)
… start back at 4-4 if you can’t complete your reps
7AM/8AM
FIT360
10RFT
6 kb deadlifts (70/53)
12 wall balls (20/14)
24 double unders
9AM
Partner FIT360
16RFT
6 kb deadlifts (70/53)
12 wall balls (20/14)
24 double unders
FIT360
5 rounds
1 minute max burpee pull-ups
1 minute max single-arm kb thrusters (35/26)
1 minute calorie row
2 minute rest
