The Warm Weather Is (Almost) Here!
It seems like every time the Spring weather shows up, we’re then hit with cold rain for two days. It’s look like highs in the mid-50s this week, so not running weather … yet.
Items for the week…
- We will be re-testing our 500m time trial on Thursday from 02/23/23. We’ve been doing a lot of rowing the past few weeks, so we look forward to seeing all those technique work put to good use with a new PR!
- We will be working off of two week ago’s 5RM numbers this week, so keep those handy for our back squat (Monday), hang power clean (Wednesday), and front squat (Friday).
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
- 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
back squat: 5×5 @ 85% of 5RM
WOD
21-15-9
single-arm kb snatches (53/35)
handstand push-ups
russian swings (53/35)
SKILL
progressive pull-up work
WOD
10-8-6-4-2 single-arm kb lunges (35/26; 2-for-1)
10-8-6-4-2 strict ring dips
100-80-60-40-20 double unders
FIT360
20min AMRAP
20 single-arm kb lunges (35/26)
5 burpees to plate
20 russian twists (25/15)
5 dips
60 singles
STRENGTH
hang power clean: 5×5 @ 85% of 5RM
WOD
500m row (75% effort)
then
5 rounds of
3 power cleans (50% of 1RM)
6 push-ups
9 air squats
then
500m row (75% effort)
SKILL
500m row (time trial re-test)
Last done on 02/23/23.
WOD
20min AMRAP
4 thrusters (60% of 1RM)
6 box jump overs (24/20)
24 double unders
FIT360
9min AMRAP
80 singles
15 russian swings (53/35)
30 second wall sit
2 minute rest
9min AMRAP
80 singles
15 goblet squats (53/35)
30 second plank hold
STRENGTH
front squat: 5×5 @ 85% of 5RM
WOD
Every 4 minutes for 3 rounds
30 mb step-overs (24;20/20;16)
25 mb sit-ups (20/16)
20 burpees to a plate
