NewsWorkout

Week of 05/22/23

13's Fittest 2023 Is A Wrap!

Thank you to all of the athletes, volunteers, judges, and spectators who made our annual 13’s Fittest another success!

Items for the week…

  1. We will be using last week’s 5RM clean, bench press, and power clean numbers from this week.
  2. Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.

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: 5×5 @ 70% of 5RM

WOD
4min EMOM
1 push press (90% of 1RM)
10 double unders / 30 singles
4min EMOM
2 push press (85% of 1RM)
20 double unders / 40 singles
4min EMOM
3 push press (80% of 1RM)
30 double unders / 50 singles
4min EMOM
4 push press (75% of 1RM)
40 double unders / 60 singles

SKILL
core

WOD
3 minutes on, 1 minute off of…
2 rope climbs
10/7 calorie row
max back squats (50% of 1RM)
… until 100 back squats are completed

STRENGTH
bench press: 5×5 @ 75% of 5RM

WOD
5min AMRAP
800m/640m row
max effort pull-ups
1 minute rest
5min AMRAP
700m/560m row
max effort russian swings (53/35)
1 minute rest
5min AMRAP
600m/480m row
max effort box jumps (24/20)

SKILL
choice

WOD
4 rounds of…
1 minute max push-ups
1 minute max mb cleans (20/14)
1 minute max sit-ups (20/14)
1 minute max wall balls (20/14)
1 minute of rest

STRENGTH
clean: 5×5 @ 70% of 5RM

WOD
14min EMOM
1 barbell complex (50% of 1RM push press)
3 burpee box jump overs (24/20)

WOD
5RFT
24 double-unders
8 toes-to-bars
2 single-arm kb complexes
200m mb run

WOD
tabata of…
wall balls (20/14) / push-ups
1 minute rest
jumping pull-ups / bicycles (opposite elbow to knee)
1 minute rest
ring rows / mb cleans (20/14)
1 minute rest
ring support / mb step-overs (20;20/16;14)

Tags: 13s fittest, may

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173 Washington Street, Morristown, NJ 07960

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