NewsWorkout

Week of 03/21/22

13's Fittest Workout Announcements!

Items for the week…

  1. Registration for 13’s Fittest 2022 is now open … grab your partner!
  2. The three workouts all teams will be completing will be announced this week! Stay tuned to the FB Event page for details!
  3. And we’re kicking the week off with the annual “Brian’s Bane” … and no, we’re not updating the reps.

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.

SKILL
core work

WOD
“Brian’s Bane”
40 calorie row
40 mb cleans (20/14)
40 russian swings (53/35)
40 jumping squats
40 calorie row
40 hand-release push-ups
40 jumping lunges (1-for-1)
40 kb thrusters (35/26; each hand)
40 calorie row

STRENGTH
push press: 3×3 @ 70% of 3RM

WOD
2 rounds
21 wall balls (20/14)
7 back squats (75% of 1RM PP)
1 minute rest
2 rounds
21 box jumps (24/20)
7 shoulder-to-overheads (75% of 1RM PP)
1 minute rest
2 rounds
21 toes-to-bars
7 front squats (75% of 1RM PP)

SKILL
choice skillwork

WOD
8min EMOM
20 double unders
6 alternating kb snatches (53/35)
2 minute rest
8min EMOM
5 burpees
6 alternating kb thrusters (53/35; 3/arm)

STRENGTH
overhead squat: 5×5 @ 60% of 1RM
then
press: 3×3 @ 70% of 3RM

STRENGTH
hang power clean: 3×3 @ 75% of 3RM

WOD
40 deadlifts (30% of 1RM DL)
40 russian swings (70/53)
2 minutes rest
30 box jump overs (24/20)
30 ring dips

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