NewsWorkout

Week of 06/03/24

Another Successful 13's Fittest! ๐Ÿ˜Ž

When we had the idea for 13’s Fittest six years ago, we had no idea it would become the energetic community event that it has turned into. Year after year we’re thrilled to see new faces and veteran competitors jump in there and throw themselves WAY out of their comfort zone for the day. Each of you inspire us, and we hope you enjoyed the day as much as we did. Until next year…

Items for the week…

  1. We are continuing our strength cycle this week with hang power snatches/snatches on Monday, front rack lunges on Wednesday, and overhead squats on Friday.
  2. We are also in week 7 of our pull-up progression.
  3. The 6:30pm class on Thursday has been removed from the schedule, as we’re closing the gym down for a few hours for an event Thursday night.
  4. Our FIT360 classes will be on Tuesday at 6:30pm, and Saturday and Sunday mornings this week.

STRENGTH
hang power snatch / snatch: 5RM

WOD
10-8-6-4-2
front squat (55% of 1RM push press)
push press (55% of 1RM push press)
… single-arm kb lunge down & back (53/35)
air squats
push-ups
… single-arm kb lunge down & back(53/35)
1 minute rest

SKILL
core

WOD
Every 4 minutes for 5 rounds
25/18 calorie row
30 goblet squats (35/26)
max handstand push-ups
2 minute rest

FIT360
50 pull-ups
50 push-ups
50 sit-ups
50 air squats

This will be a 16 minute time cap with 4 minutes for each movement. If you finish the 50 reps in 4 minutes, any time left is yours for rest.

STRENGTH
front rack lunges: 4×8 @ 40% b/w

WOD
10min AMRAP
12-9-6-3
toes-to-bars
bar-facing burpees
deadlifts (55% of 1RM)

SKILL
pull-ups

WOD
400m run
21 front rack lunges (135/95)
400m run
18 hang power cleans (135/95)
200m run
15 front squats (135/95)
200m run
12 push presses (135/95)

FIT360
400m run
45 russian swings (53/35)
400m run
35 goblet squats (53/35)
200m run
25 single-arm kb push presses (53/35)
200m run
15 goblet lunges (53/35; 2-for-1)

STRENGTH
overhead squat: 5RM

WOD
16min AMRAP
30 wall balls (20/14)
20 pull-ups
30 wall balls (20/14)
10 toes-to-bars
30 wall balls (20/14)
5 bar muscle-ups

You will work for 45 seconds, and rest for 15 seconds.

7AM/8AM
WOD
500m row
30 wall balls (20/14)
30 box jumps (24/20)
30 mb sit-ups (20/14)
300m row
20 wall balls (20/14)
20 box jumps (24/20)
20 mb sit-ups (20/14)
100m row
10 wall balls (20/14)
10 box jumps (24/20)
10 mb sit-ups (20/14)

9AM
Partner WOD
750m row
50 wall balls (20/14)
50 box jumps (24/20)
50 sit-ups
500m row
30 wall balls (20/14)
30 box jumps (24/20)
30 sit-ups
300m row
10 wall balls (20/14)
10 box jumps (24/20)
10 mb sit-ups (20/14)

WOD
3 minutes on, 1 minute off of…
5 body blasters
50 singles
max effort kb squats (35/26; each hand)
… until 100 kb squats are completed

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(860) 944-0096
173 Washington Street, Morristown, NJ 07960

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