"It's Gonna Be May!" - Justin Timberlake
Thank you to everyone who put in a solid effort these past eight weeks working towards a new PR for our back squat, front squat, and hang power clean last week.
Items for the week…
- We will take a break from the strength cycle this week, before starting the new cycle next week.
- Our new cycle will be the clean, power clean, and bench press.
- 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.
SKILL
pull-ups
WOD
Every 30 seconds for 6 rounds
MIN 1: max calorie row; 30 seconds rest
MIN 2: max wall balls (20/14); 30 seconds rest
MIN 3: max kb snatches (53/35); 30 seconds rest
SKILL
rowing
WOD
10-9-8-7-6-5-4-3-2-1
russian swings (70/53)
bench presses (50% of 1RM)
single-arm kb squats (70/53)
FIT360
3RFT
10 single-arm kb presses (35/26; 2-for-1)
15 box jumps (24/20)
500m-400m-300m-200m row
SKILL
handstands
WOD
30min EMOM
MIN 1: 8 wall balls (20/14)
MIN 2: 7 mb cleans (20/14)
MIN 3: 6 toes-to-bars or strict handstand push-ups
MIN 4: rest
MIN 5: 5 burpee box jump overs (24/20)
MIN 6: 4 single-arm kb push presses (53/35; 2-for-1)
SKILL
core
WOD
7min AMRAP
4 power cleans (50% of 1RM HPC)
10 burpees over the bar
2 minute rest
7min AMRAP
4 hang cleans (50% of 1RM HPC)
10 box jumps (24/20)
FIT360
10-9-8-7-6-5-4-3-2-1
plate push-ups
single-arm kb lunges (35/26; 2-for-1)
mb sit-ups (20/14)
burpees
SKILL
choice
WOD
18min AMRAP
2 deadlift (65% b/w) & 2 strict pull-up
4 deadlifts (65% b/w) & 4 strict pull-ups
6 deadlifts (65% b/w) & 6 strict pull-ups
… equals 1 round. Then start over at 1 and 1.
7AM/8AM
Every 4 minutes for 25 minutes
30 box jump overs (24/20)
then in remaining time, AMRAP of
10 plate push-ups
10 russian swings (53/35)
1 minute rest
9AM (partners)
Every 4 minutes for 30 minutes
30 box jump overs (24/20)
then in remaining time, AMRAP of
10 plate push-ups
10 russian swings (53/35)
1 minute rest
WOD
24min EMOM
MIN 1: 12/10 calorie row
MIN 2: 15 mb squats (20/14)
MIN 3: 15 ring rows
MIN 4: 40 second mb hug wall sit (20/14)
