All 13's Fittest Workouts Announced!
Thank you to everyone who came out to our happy hour at Revolution on Friday! We single-handedly brought the energy allowing St. Peter’s to slide into the Elite 8!
Items for the week…
- Registration for 13’s Fittest 2022 is now open … grab your partner!
- The three workouts all teams will be completing have been announced on the FB Event page!
- And if you’re not on FB, you can see all details here on our website as well.
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
hang power clean: 3×3 @ 90% of 3RM
WOD
14min AMRAP
10 burpees
10 pistols
10 strict handstand push-ups
10 strict pull-ups
10 push-ups
10 jumping squats
1 minute plank hold
SKILL
6-5-4-3-2 unbroken toes-to-bars (1 of 6) or
10-8-6-4-2 unbroken push-ups (1 of 6)
WOD
5 rounds
1 minute of max bench presses (75% of 1RM)
1 minute of max goblet squats (70/53)
1 minute of max double unders
1 minute of rest
STRENGTH
push press: 3×3 @ 80% of 3RM
WOD
20 pull-ups
then
5 rounds of…
7 cleans (40% of 1RM)
7 box jumps (24/20)
then
20 pull-ups
SKILL
1RM box jump
WOD
10min EMOM
3 power cleans (50% of 1RM)
1 minute rest
4 rounds of…
15 mb squats (20/14)
10 knees-to-elbows
STRENGTH
overhead squat: 3×5 @ 65% of 1RM
then
press: 3×3 @ 80% of 3RM
