April Showers Bring May Showers! ☂️
Looking like some rain in the 2nd half of the week. Hopefully it won’t spoil our 400m runs on Wednesday! 🤞
Items for the week…
- 13’s Fittest is 80% sold out! The t-shirts will be ordered today, so any team registering after today will not be receiving a t-shirt. So, hop to it!
- We are using our rep max numbers from last week for our presses (Monday), overhead squats (Wednesday), and push presses (Friday) this week.
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
STRENGTH
press: 5×5 @ 70% of 5RM
press: 3×10 @ 70% of 10RM
WOD
8RFT
3 burpees
4 toes-to-bars
5 mb cleans (20/14)
150m/120m row
SKILL
core
WOD
3 mins on / 1 min off x4
12 front rack lunges (35% of 1RM push press)
12 back squats (same)
12 shoulder-to-overheads (same)
max push-ups
FIT360
20min AMRAP
25 double unders
8 hand-release push-ups
6 box jump overs (24/20)
1 wall walk
STRENGTH
overhead squat: 6×5 @ 70% of 5RM
overhead squat: 4×8 @ 70% of 8RM
WOD
15min AMRAP
400m run
5 single-arm hang kb/db snatches (35/26; 2-for-1)
7 lunges (2-for-1)
9 mb sit-ups (20/14)
SKILL
choice
WOD / FIT360
10min EMOM
MIN 1: 8/6 calorie row
MIN 2: 10 wall balls (20/14)
1 minute rest
10min EMOM
5 burpee box jumps (24/20)
STRENGTH
push press: 5×5 @ 70% of 5RM
push press: 3×10 @ 70% of 10RM
WOD
4RFT
20 russian swings (53/35)
15 goblet squats (53/35)
10 strict pull-ups
2 wall walks
7AM/8AM
FIT360
30min AMRAP
30/22 calorie row
10 push-ups
15 mb sit-ups (20/14)
20 russian swings (35/26)
30 double unders
20 mb box step-ups (20/14)
15 v-ups
10 burpees
9AM
Partner FIT360
35min AMRAP
10 push-ups
16 mb sit-ups (20/14)
20 russian swings (35/26)
30 double unders
40/30 calorie row
30 double unders
20 mb box step-ups (20/14)
16 v-ups
10 burpees
FIT360
Every 2 minutes for 20 minutes
10 single-arm farmer’s lunges (35/26)
8 single-arm hang kb/db snatches (35/26)
6 single-arm kb/db thrusters (35/26)
