It's Nice To Have the Garage Door Open Again! ☀️
We’ve got an 800m run on Thursday for everyone looking to see if your legs corner like their on rails for 13’s Fittest!
Items for the week…
- We’ve got 3 Rx, 4 Intermediate, and 1 Scaled spot left for 13’s Fittest on June 1 … grab a partner, and join us for the best day of the year at 13S! This is week 6 of our strength cycle, and we will be using our 3RM numbers from last week for our press (Monday), deadlift (Wednesday), and push press (Friday).
- We are in week 4 of our progressive pull-up work as well.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, Saturday morning, and Sunday morning this week.
STRENGTH
press: 4×3 @ 70% of 3RM
WOD
Partner 1:
15 front rack lunges (60% of b/w)
15 strict handstand push-ups
15 toes-to-bars
3 rope climbs
Partner 2:
12 front rack lunges (60% of b/w)
12 strict handstand push-ups
12 toes-to-bars
3 rope climbs
Partner 1:
9 front rack lunges (60% of b/w)
9 strict handstand push-ups
9 toes-to-bars
3 wall walks
Partner 2:
6 front rack lunges (60% of b/w)
6 strict handstand push-ups
6 toes-to-bars
3 bar muscle-ups
This is our finals workout from 13’s Fittest 2023. The Rx for strict handstand push-ups will be 1 lunge pad, and no weights underneath hands. All 4 exercises are completed by P1, and then P2 does the same. And then bounces back and forth one more time.
Our intermediate option was…
front rack lunges (75/55)
two lunge mats for strict handstand push-ups
sit-ups instead of T2Bs for P1
and for the 4th movement…
– 3 wall walks
– 3 wall walks
– 3 rope climbs
– 3 rope climbs
SKILL
choice
WOD
5RFT
10 thrusters (55% of 1RM)
30 double unders
200m row
FIT360
6RFT
250m row
10 jumping pull-ups
10 box exercises (20;20/16;14)
STRENGTH
deadlift: 5×3 @ 75% of 3RM
WOD
21-15-9
strict pull-ups
kb squats (35/26)
ring dips
SKILL
pull-ups
WOD / FIT360
800m run
1000m/800m row
50 wall balls (20/14)
40 russian swings (53/35)
30 burpees
20 toes-to-bar
STRENGTH
push press: 4×3 @ 70% of 3RM
WOD
14min AMRAP
2-4-6-8-10-12…
back squats (40% of 1RM)
10 push-ups
7AM/8AM
WOD
500m/420m row
1 minute rest, then…
8 rounds of…
10 russian swings (70/55)
5 burpees to a plate
1 wall walk
9AM
Partner WOD
800m/640m row
1 minute rest, then…
10 rounds of…
10 russian swings (70/55)
5 burpees to a plate
1 wall walk
WOD
10-9-8-7-6-5-4-3-2-1
kb cleans (53/35)
box jump overs (24/20)
kb snatches (53/35)
lunges
