Welcome To April! 🐇
Very excited to see the response we’ve had to 13’s Fittest this year… going to be an incredible day! If you are interested in competing or volunteering… there’s still room for both! Just let us know, and we’ll chat about details…
Items for the week…
- We will be taking our first crack at “Diez Anos” on Tuesday … the new homegrown benchmark created by Allison D and Felix, in honor of their 10 year tenure as of the Gala last year!
- We are in week 8 of the strength cycle, and will be re-testing our 1RM/5RM thruster (Monday) and snatch (Wednesday), and will be upping our front rack lunges to 70% (Friday)!
- We are also in week 8 of our pull-up progression as well! We’ll all be sad to see it go.
- Our FIT360 classes will be on Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
thruster: 1RM (re-test)
thruster: 5RM (re-test)
WOD
30-20-10
presses (50% of 1RM)
mb cleans (20/14)
push-ups
WOD
“Diez Años”
800m run
then
3 rounds
10 power cleans (95/65)
20 burpees
30 russian swings (53/35)
40 sit-ups
then
800m run
STRENGTH
hp/snatch: 1RM (re-test)
hp/snatch: 5RM (re-test)
WOD
20-16-12-8-4 single-arm kb lunges (35/26)
10-8-6-4-2 strict ring dips
100-80-60-40-20 double unders
SKILL
pull-ups
WOD
1500m row
50 bench presses (50% of 1RM)
30 strict handstand push-ups
FIT360
18min AMRAP
16 sit-ups (20/14)
14 wall balls (20/14)
12 mb step-overs (20;20/14;16)
10 mb cleans (20/14)
STRENGTH
front rack lunges: 3×3 @ 70% b/w
WOD
EMOM 3 burpee pull-ups
max deadlifts (100% b/w / 75% b/w)
… until 50 deadlifts are reached
7AM/8AM
FIT360
3RFT
20 box jumps (24/20)
500m row
20 plate push-ups
100 double unders
20 sit-ups
9AM
Partner FIT360
4RFT
30 box jumps (24/20)
30 plate push-ups
100 double unders
30 sit-ups
… P2 works on collecting 2000m on rower
FIT360
5-10-15-20-15-10-5
hand-release push-ups
burpees
wall balls (20/14)
… 200m row after each full set
