It's That Time! 💪🏻💪🏼💪🏽💪🏾💪🏿
Who’s ready to kick off a new strength cycle?!
Items for the week…
- 13’s Fittest is 75% sold out! Get your team together for the best day of the year at 173 Washington. Register here!
- We are beginning our new strength cycle this week with presses (Monday), overhead squats (Wednesday), and push presses (Friday).
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
STRENGTH
press: 1RM/5RM (test)
WOD
14min AMRAP
10 kb deadlifts (70/53)
10 push-ups
5 russian swings (70/53)
5 ring dips
SKILL
core
WOD
10RFT
1 muscle-up
2 deadlifts (75% of 1RM)
4 front and back goblet lunges (35/26)
FIT360
10RFT
3 burpee pull-ups
5 wall balls (20/14)
10 goblet lunges (35/26)
STRENGTH
overhead squat: 1RM/5RM (test)
WOD
4RFT
3 barbell complexes (40% of 1RM push press)
20 double unders
1 wall walk
SKILL
handstands
WOD / FIT360
18min AMRAP
5 handstand push-ups
10 single-arm kb squats (35/26)
15 ring rows
STRENGTH
press: 1RM/5RM (test)
WOD
6min AMRAP
800m/650m row
12 front squats (40% of 1RM)
max burpee box jumps (24/20)
then
5min AMRAP
600m/450m row
12 front squats (same)
max burpees step-overs (20/16)
then
4min AMRAP
400m/250m row
12 front squats (same)
max burpees step-ups (20/16)
7AM/8AM
FIT360
40 mb cleans (20/14)
40 toes-to-bars
40 single-arm kb/db push presses (53/35)
1 muscle-up
40 wall balls (20/14)
40 knees-to-elbows
40 single-arm kb/db snatches (53/35)
1 muscle-up
40 atomic sit-ups (20/14)
40 pull-ups
40 single-arm kb/db front squats (53/35)
1 muscle-up
9AM
Partner FIT360
60 mb cleans (20/14)
60 toes-to-bars
60 single-arm kb/db push presses (53/35)
2 muscle-ups
60 wall balls (20/14)
60 knees-to-elbows
60 single-arm kb/db snatches (53/35)
2 muscle-ups
60 atomic sit-ups (20/14)
60 pull-ups
60 single-arm kb/db front squats (53/35)
2 muscle-ups
FIT360
25min AMRAP
60 double unders
30 russian swings (53/35)
15 push-ups
5 strict pull-ups
