NewsWorkout

Week of 05/08/23

"I thought for SURE we were going to be running this week!"

Well, the time has come. The warm weather looks like it’s here, and it appears we’re going to get a reprieve from the recent monsoons this week. So, time to mix in a “fresh air experience” this week!

Items for the week…

  1. We are starting our new cycle this week, and will be testing our clean, power clean, and bench press.
  2. And almost 2 years in the making … Amanda and Cherise’s 2021 podium victory benchmark has been finalized. It will be making it’s maiden voyage early next week. Get nervous. 😬
  3. Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
  4. 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.

STRENGTH
power clean: 1RM (test)

WOD
14min AMRAP
20 calorie row
15 push presses (35% of 1RM front squat)
10 front rack lunges (35% of 1RM front squat)

SKILL
shoulder/midline stability

WOD
5 rounds of 30 sec on/30 sec off…
double unders
mb step-overs (24/20)
ring rows
thrusters (45% of 1RM)
push-ups

FIT360
5 rounds of 30 sec on/30 sec off…
burpee broad jumps
mb step-overs (24/20)
ring rows
wall balls (20/14)
push-ups

STRENGTH
bench press: 1RM (test)

WOD
4min AMRAP
8 goblet squats (53/35)
6 pull-ups
1 minute rest
4min AMRAP
8 goblet lunges (53/35)
4 toes-to-bars
1 minute rest
4min AMRAP
8 russian swings (53/35)
2 bar muscle-ups

SKILL
core

WOD
21min EMOM
MIN 1: 4 body blasters
MIN 2: 4 single-arm kb complexes (35/26)
MIN 3: sprint to the corner and back

FIT360
21min EMOM
MIN 1: 5 burpee pull-ups
MIN 2: 3 single-arm kb complexes (35/26)
MIN 3: sprint to the corner and back

STRENGTH
clean: 1RM (test)

WOD
10-9-8-7-6-5-4-3-2-1
front squats (40% of 1RM)
burpee box jumps (24/20)

7AM/8AM
30/25 calorie row
then
18min AMRAP
12 single-arm kb farmer’s carry lunges (35/26)
10 sit-ups
8 single-arm kb thrusters (35/26)
then
30/25 calorie row

9AM (partners)
60 calories (m/m); 50 calories (f/f); 55 calories (f/m)
then
22min AMRAP
18 single-arm kb farmer’s carry lunges (35/26)
16 sit-ups
14 single-arm kb thrusters (35/26)
then
60 calories (m/m); 50 calories (f/f); 55 calories (f/m)

WOD
21-18-15
russian swings (53/35)
wall balls (20/14)
pull-ups
1 minute rest
18-15-12
single-arm kb push presses (53/35)
mb sit-ups (20/14)
jumping squats
1 minute rest
15-12-9
goblet lunges (53/35)
mb cleans (20/14)
push-ups

Tags: 1rm

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