Welcome to February!
We are one month closer to spring! 🌱
Items for the week…
- We are testing our 3RM power snatch, thruster, and snatch on Monday, Wednesday, and Friday respectively.
- This will be our 6th (and final) week of progressive wall ball skill work! ðŸ˜
- Registration for 13’s Fittest 2023 will be opening this week! Did you find your partner yet?!
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 snatch: 3RM
WOD
16min EMOM
MIN 1: 3 single-arm kb push presses + 3 single-arm kb thrusters (53/35)
MIN 2: 12 v-ups
MIN 3: 12 russian swings (70/53)
MIN 4: 15/12 calorie row
SKILL
pulling movements
WOD
3 rounds
20 bench presses (30% of 1RM)
20 back-step goblet lunges (35/26)
3 minute rest, then
3 rounds
15 bench presses (35% of 1RM)
15 front-step goblet lunges (35/26)
3 minute rest, then
3 rounds
10 bench presses (40% of 1RM)
10 goblet squats (35/26)
STRENGTH
thruster: 3RM
WOD
90 box jumps (20/16)
80 air squats
70 sit-ups
60 push-ups
50 toes-to-bars
Not a chipper. Break up however you choose.
SKILL
progressive wall balls
WOD
Every 3 minutes for 18 minutes
5 burpees over the bar
10 deadlifts (50% of 1RM)
50 double unders
1 rope climb
STRENGTH
snatch: 3RM
WOD
5RNFT
max back squats (115/75)
max pull-ups
7AM/8AM
24min EMOM
MIN 1: 10-15 burpees over rower
MIN 2: 10-15 calorie row
MIN 3: 10-15 russian swings (70/53)
MIN 4: rest
9AM (partners)
32min EMOM
MIN 1: 10-15 burpees over rower
MIN 2: 10-15 calorie row
MIN 3: 10-15 russian swings (70/53)
MIN 4: rest
WOD
22min AMRAP
3-6-9-12-15-18…
overhead squats (40% of 1RM)
pull-ups
kb deadlifts (70/53)
… finish each set with 3 handstand push-ups
