The Beloved '80's Babies' Returns!
We are taking a look at our press, push press, and deadlift 5RM this week. The 5RM is around 87% of your 1RM, so that will give you a good idea of what you’re aiming for. We will be utilizing these 5RM numbers for the next two weeks.
Items for the week…
- This week we are testing the 5RM for our press, push press, and deadlift.
- 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.
SKILL
progressive gymnastics
WOD
Every 2 minutes for 7 rounds
5 atomic sit-ups (25/15)
7 kb thrusters (35/26; each hand)
9 box jump overs (30/24)
STRENGTH
press: 5RM
WOD
14min AMRAP
2 rope climbs
4 hang power cleans (50% of 1RM)
6 burpees over bar
FIT360
23min AMRAP
5 pull-ups
6 mb step-ups (20;24/14;20)
7 air squats
8 russian swings (53/35)
… 200m run with mb every 3 minutes
STRENGTH
deadlift: 5RM
WOD
5RFT
20 back squats (40% of 1RM)
20 box jump overs (24/20)
250m row
WOD / FIT360
“80s Babies”
500m row
then
5-4-3-2-1 clean & jerks (135/95)
10-20-30-40-50 double unders
then
500m row
This is the 2021 13’s Fittest 1st place Rx benchmark created by Julie and Tom!
STRENGTH
push press: 5RM
WOD
14min EMOM
MIN 1: 8 left kb snatches + 8 goblet squats (35/26)
MIN 2: 8 right kb snatches + 8 kb swings (35/26)
7AM/8AM
24min EMOM
MIN 1 & 2: 75 double unders + 10 strict pull-ups
MIN 3 & 4: 40 wall balls (20/14)
MIN 5 & 6: 30/24 calorie row
9AM (partners)
28min EMOM
MIN 1 & 2: 75 double unders + 10 strict pull-ups
MIN 3 & 4: 40 wall balls (20/14)
MIN 5 & 6: 30/24 calorie row
WOD
7min AMRAP
5 ring dips
5 ring rows
5 jumping squats
1 minute rest
7min AMRAP
5 box jumps (24/20)
5 v-ups
5 push-ups
1 minute rest
7min AMRAP
5 push balls (20/14)
5 russian twists (20/14; 2-for-1)
5 mb cleans (20/14)
1 minute rest
2min AMRAP
max effort burpees
