NewsWorkout

Week of 06/10/24

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…

  1. 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!
  2. 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.
  3. We are also in week 8 (our last week 😭) of our pull-up progression.
  4. 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

Tags: benchmark, partners

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