Week of 03/05/23

Welcome to the best month of the year!

Please check Facebook, or your email, for info on the annual birthday fiesta on March 18!

Items for the week…

  1. Our next strength cycle begins this week with a 1RM test of the front squat (Monday), hang power clean (Wednesday), and back squat (Friday). Dig up those old PRs!
  2. Our FIT360 classes are starting this week on Tuesday and Thursday at 6:30pm. The workouts for these classes are listed.
  3. Guts Poker is back this Saturday! Bring 3 single dollars if you want to participate! You’re able to workout either way.
  4. Registration for 13’s Fittest 2023 is open … find your partner!

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.

front squat: 1RM (test)

Last done on 08/12/22.

100 double unders
50/40 calorie row
25 burpee box step-overs (20/14)

The linked video above shows a push-up on the ball, but we won’t be doing that. You will place the ball next to you while you do a burpee, then pick it up, and then step up and over the box.

core work

25 single-arm kb overhead reverse lunges (35/26)
20 russian twists (20/14; 2-for-1)
15 kb push presses (35/26)
10 strict pull-ups

tabata of…
single-arm kb push presses (35/26)
single-arm kb lunges (35/26)
1 minute rest
tabata of…
russian kb swings (35/26)
goblet squats (35/26)

hang power clean: 1RM (test)

Last done on 04/07/22.

12min EMOM
MIN 1: 7-12 calorie row
MIN 2: 10-15 wall balls (20/14)
MIN 3: 10-12 push-ups

lateral leg work

18min AMRAP
5 handstand push-ups
5 toes-to-bars
5 russian swing to a goblet lunges (53/35)

Every 4 minutes for 5 rounds
9 box jump overs (30/24)
12 burpees
15 goblet squats (53/35)

back squat: 1RM (test)

25-20-15-10-5 pull-ups
5-10-15-20-25 box jumps (24/20)

“Guts Poker”
… bring 3 single dollars if you’d like to play!
… but not required, can certainly workout either way.

8 pull-ups
8 wall balls (20/14)
8 burpees
8 mb cleans (20/14)
8 box jumps (24/20)
8 sit-ups (20/14)
8 push-ups
8 overhead lunges (20/14)

Tags: 13s fittest, fit360, mar

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