NewsWorkout

Week of 03/13/23

Our 5RM Week

We had some incredible 1RM test numbers to kickstart our new strength cycle last week. We’ll now take a crack at our 5RM numbers this week!

Items for the week…

  1. Rave reviews about Saturday’s Guts Poker! A nice little change from our usual weekend workouts. If you missed it this time, hope you give it a shot next time.
  2. We will test our 5RM front squat (Monday), hang power clean (Wednesday), and back squat (Friday) this week.
  3. Your 5RM is approximately 85-87% or your 1RM, as a guide.
  4. Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
  5. Registration for 13’s Fittest 2023 is open … find your partner and register! Spots are limited.

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: 5RM

Last done on 07/21/22.

WOD
12min AMRAP
max wall balls (20/14)
… E2MOM 5 deadlifts (60% of 1RM)

SKILL
core

WOD
4RFT
250m row (90% effort)
7 presses (55% of 1RM press)
7 push press (55% of 1RM press)
7 push jerks (55% of 1RM press)

FIT360
4RFT
20 calorie row
20 lunges
15 air squats
15 sit-ups
10 push-ups
10 ring rows
5 burpees
5 box jump overs

STRENGTH
hang power clean: 5RM

Last done on 02/25/22.

WOD
4RFT
10 mb cleans (24/20)
10 burpee box jump overs (24/20)
10 russian swings (70/53)

SKILL
leg/quad strengthening

WOD
21-15-9 kb thrusters (35/26)
21-15-9 strict pull-ups
500m row

FIT360
22min AMRAP
50 singles
10 single-arm overhead walking kb lunges (35/25; 2f1)
10 kb see-saw presses (35/26)
10 sit-ups (20/14)

STRENGTH
back squat: 5RM

Last done on 07/18/22.

WOD
10-9-8-7-6-5-4-3-2-1
atomic sit-ups (25/15)
knees-to-elbows
goblet squats (70/53)
strict pull-ups

7AM/8AM
5 rounds
400m row
21 lunges
15 push-ups
9 box jumps (24/20)

9AM (partners)
6 rounds
400m row
21 lunges (non-working partner: squat hold)
15 push-ups (non-working partner: plank hold)
9 box jumps (24/20) (non-working partner: wall sit)

WOD
30min EMOM
MIN 1: 6-12 burpee box jumps (20/16)
MIN 2: 10-14 kb snatches (53/35)
MIN 3: 2-4 wall walks

Tags: 5rm, fit360, mar

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