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…
- 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!
- Our FIT360 classes are starting this week on Tuesday and Thursday at 6:30pm. The workouts for these classes are listed.
- Guts Poker is back this Saturday! Bring 3 single dollars if you want to participate! You’re able to workout either way.
- 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.
STRENGTH
front squat: 1RM (test)
Last done on 08/12/22.
WOD
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.
SKILL
core work
WOD
4RFT
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
FIT360
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)
STRENGTH
hang power clean: 1RM (test)
Last done on 04/07/22.
WOD
12min EMOM
MIN 1: 7-12 calorie row
MIN 2: 10-15 wall balls (20/14)
MIN 3: 10-12 push-ups
SKILL
lateral leg work
WOD
18min AMRAP
5 handstand push-ups
5 toes-to-bars
5 russian swing to a goblet lunges (53/35)
FIT360
Every 4 minutes for 5 rounds
9 box jump overs (30/24)
12 burpees
15 goblet squats (53/35)
STRENGTH
back squat: 1RM (test)
WOD
25-20-15-10-5 pull-ups
5-10-15-20-25 box jumps (24/20)
7AM/8AM/9AM
“Guts Poker”
… bring 3 single dollars if you’d like to play!
… but not required, can certainly workout either way.
WOD
8RFT
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)
