School's Out For Summer!
Congratulations to all of our educators, students, and parents for bringing another challenging school year to a close!
Items for the week…
- We are testing the 3RM for our back squat, front squat, and split jerk. this week.
- In 13’s Fittest news, Julie and Tom have finally turned in their homegrown benchmark workout from their 2021 Rx victory. It is entitled 80s Babies and will be on full display July 20! Look for the frame in the entryway soon!
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
back squat: 3RM
WOD
4RFT
200m run
20 push balls (20/14)
250m row
20 back-step lunges
SKILL
choice skill work
WOD
20min AMRAP
7 box jump overs (24/20)
6 burpees
5 thrusters (40% of 1RM)
STRENGTH
split jerk: 3RM
WOD
15min EMOM
MIN 1: 10-15 push-ups
MIN 2: 25-50 double unders
MIN 3: 5-10 hang power snatches (50% of 1RM PS)
SKILL
walking and climbing skill work
WOD
30 box jumps (24/20)
30 pull-ups
30 russian swings (53/35)
30 overhead squats (50% of 1RM OHS)
30 chest touches
30 second handstand hold
30 push presses (50% of 1RM OHS)
30 wall balls (20/14)
30 burpees
30 lunges
STRENGTH
front squat: 3RM
WOD
12min EMOM
MIN 1: max calorie row
MIN 2: 12 bench presses (50% of 1RM)
MIN 3: 3 wall walks
MIN 4: 40 second squat hold
7AM/8AM
3 rounds of…
1 minute max pistols
1 minute max kb snatches (35/26)
1 minute max toes-to-bars
1 minute max box side step-overs (24/20)
1 minute max calorie row
1 minute rest
9AM (partners)
4 rounds of…
1 minute max pistols
1 minute max kb snatches (35/26)
1 minute max toes-to-bars
1 minute max box side step-overs (24/20)
1 minute max calorie row
1 minute rest
WOD
3 rounds of…
15/10 calorie row
10 kb deadlifts (70/53)
3-5 bar muscle-ups
3 minute rest
3 rounds of…
12/9 calorie row
10 kb deadlifts (70/53)
2 rope climbs
