This Weather! 😍
We’ve had a little rain mixed in, but generally speaking … this week’s weather has been magnificent. I hope it continues! … so we can run more.
Items for the week…
- We have “parTnerS” this week, the homegrown benchmark designed by Sam and Teresa after their 2021 Scaled 1st place finish. It should come as no surprise that it’s a partner workout … so find a friend!
- We are continuing our strength cycle this week with hang power snatches/snatches on Tuesday, front rack lunges on Wednesday, and overhead squats on Friday.
- We are also in week 8 (our last week 😭) of our pull-up progression.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
SKILL
find partner, create plan, test reps
WOD
“parTnerS”
P1: 15-12-9
kb swings (53/35)
double unders
goblet squats (53/35)
atomic sit-ups (25/15)
goblet lunges (53/35)
handstand push-ups
P2: 400m run
This is Sam and Teresa’s workout from their 2021 13’s Fittest Scaled 1st place podium finish!
STRENGTH
hang power snatch / snatch: 5×5 @ 70% of 5RM
WOD
21-15-9
front squats (40% of 1RM front squat)
calorie row
back squats (40% of 1RM front squat)
calorie row
FIT360
2 minute max distance row
1 minute rest, then
16min EMOM
MIN 1: 14 sit-ups
MIN 2: 12 wall balls (20/14)
MIN 3: 10 kb deadlifts (70/53)
MIN 4: 8 burpees
STRENGTH
front rack lunges: 4×5 @ 45% b/w
WOD
8RFT
200m run
15 push-ups
2 rope climbs
SKILL
pull-ups
WOD
500/420m row
then
21-15-9
box jumps (30/24)
push presses (45% of 1RM)
then
500/420m row
FIT360
18min AMRAP
20 push-ups
20 box jumps (24/20)
20 kb squats (35/26; each hand)
200m row
STRENGTH
overhead squat: 6×5 @ 70% of 5RM
WOD
5RFT
25 double unders
10 russian swings (70/53)
8 deadlifts (60% of 1RM)
6 strict pull-ups
7AM/8AM
WOD
7min AMRAP
10 mb squats (20/14)
10 box jumps (24/20)
10 kb deadlifts (53/35)
2 minute rest
7min AMRAP
8 mb cleans (20/14)
8 box jump overs (24/20)
8 russian swings (53/35)
2 minute rest
7min AMRAP
6 wall balls (20/14)
6 burpee box jump overs (24/20)
6 kb push presses (53/35)
9AM
Partner WOD
Same as above. Break up however you would like
between partners. 9min AMRAPs, instead of 7min.
WOD
6, 5, 4, 3, 2 of …
push-ups
jumping pull-ups
goblet squats (53/35)
hanging knees raises
russian swings (53/35)
chin-ups
atomic sit-ups (25/15)
jumping squats
pull-ups
… 1 minute rest between each full set
