Happy Mother's Day! 💐
Thank you to all of the Moms who were able to join us for our Mom’s WOD + brunch on Sunday! We hope all Moms had an enjoyable (and restful) day! You all deserve it.
Items for the week…
- LAST WEEK TO SIGN-UP! We’ve got 2 Rx, 2 Intermediate, and 1 Scaled spots left for 13’s Fittest on June 1 … grab a partner, and join us for the best day of the year at 13S!
- We are in a deload week as we take a break in between strength cycles.
- We are in week 5 of our progressive pull-up work as well.
- Our FIT360 classes will be on Tuesday at 6:30pm, Saturday morning, and Sunday morning this week.
SKILL
choice
WOD
21min EMOM
MIN 1: 12-16 single-arm kb squats (35/26)
MIN 2: 10-12 single-arm kb snatches (35/26)
MIN 3: 10-12 single-arm kb thrusters (35/26)
SKILL
core
WOD
Level 3
Every 4 minutes for 24 minutes
20 push balls (20/14)
15 mb squats (20/14)
10 deadlifts (50% of 1RM)
5 bar muscle-ups
max calorie row
Level 2
Every 4 minutes for 24 minutes
20 push balls (16/10)
15 mb squats (16/10)
10 deadlifts (45% of 1RM)
5 strict pull-ups
max calorie row
Level 1
Every 4 minutes for 24 minutes
20 push balls (14/8)
15 mb squats (14/8)
10 deadlifts (40% of 1RM)
5 banded pull-ups
max calorie row
FIT360
8RFT
8 push-ups
8 v-ups
8 air squats
8 pull-ups
8 box jumps (20/16)
8 burpees
8 sit-ups
8 lunges
SKILL
find partner, create plan, test reps
WOD
“Chamanda”
Partner 1
100 russian swings (53/35)
80 deadlifts (95/65)
60 bar-facing burpees
40 hang cleans (95/65)
20 pull-ups
Partner 2
accumulates calories on the rower
This is the workout created by Amanda’s team after their 2022 1st place podium win at 13’s Fittest!
Partition as desired. The workout is completed when
the calorie total AND reps are reached…
M/M = 300 calories total
M/F = 275 calories total
F/F = 250 calories total
30 minute time cap
SKILL
double unders
WOD / FIT360
20min AMRAP
4-8-12-16…
goblet reverse lunges (53/35)
push-ups
russian swings (53/35)
box jumps (24/20)
SKILL
overhead squats
WOD
15RT
1 back squat (75% of 1RM)
1 rope climb
30 second plank hold
7AM/8AM
WOD
25-20-15-10 burpees over rower
50-40-30-20 double unders
10-8-6-4 atomic sit-ups (25/15)
400m/320m row
9AM
Partner WOD
30-25-20-15 burpees over rower
100-80-60-40 double unders
20-18-16-14 atomic sit-ups (25/15)
400m/320m row
WOD
10 to 1 burpee box jump overs (24/20)
1 to 10 see-saw kb push presses (53/35)
