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NewsWorkout

Week of 01/13/20

We Are Almost Sold Out!

We are excited to say that registration is ALMOST sold out for 13's Fittest on March 7! I know of at least 4 teams that are on the fence about jumping on board, so I would say if you're interested in participating please register sooner than later and grab a spot!

We are also still looking for another 5 volunteers and another 5 judges! If you are interested in helping us out you will be showered with beverages (non-alcoholic AND alcoholic), snacks, and a snazzy t-shirt!

More information, including the workouts and registration links (for athletes, judges, and volunteers) can be found here!

Monday, January 13, 2020
SKILL
3RNFT
30 sec off knees plank hold
10 off knees plank chest touches (each side)
30 sec hollow hold with plate
10 hollow hold crunches with plate
10 reverse crunches
10 elevated planks with a kb pass through (each side)

WOD
With a 12 minute running clock
0:00 to 6:00
30 push presses (115/85)
30 front rack lunges (115/85)
then
6:00 to 12:00
6min AMRAP
1 rope climb
10 mb cleans (20/14)

FIT360
27 calorie row
27 push-ups
27 burpees
3 minutes rest
21 calorie row
21 push-ups
21 burpee pull-ups
3 minutes rest
15 calorie row
15 push-ups
15 burpee box jump overs (24/20)
Tuesday, January 14, 2020
STRENGTH
Split Jerk: 5×5 @ 70% of 1RM
then
Clean: 3RM

FIT360
10min AMRAP
12 atomic sit-ups (25/15)
15 wall balls (20/14)
18 box jumps
1 minute rest
10min AMRAP
12 plate ground to overhead (25/15)
15 russian twists (20/14)
18 mb step-overs (24;20/20;16)
Wednesday, January 15, 2020
STRENGTH
Overhead Squat: 3RM

WOD
2RFT
32/27 calorie row
18 thrusters (50% of 1RM)

FIT360
18-15-12 of russian swings, wall balls (20/14) and pull-ups
1 minute rest
15-12-9 of goblet squats, sit-ups (20/14) and push-ups
1 minute rest
12-9-6 of goblet lunges, russian (20/14) twists and chest touches
Thursday, January 16, 2020
SKILL
choice skillwork

WOD
10RFT
25 double unders
3 strict handstand push-ups
3 back squats (75% of your 1RM; from rig)

FIT360
Every 4 minutes for 3 rounds
500m/400m row
10 burpees over the rower
2 minutes rest
Every 4 minutes for 3 rounds
10 double unders / 30 singles
10 ring rows
10 jumping lunges
10 box jumps (24/20)
Friday, January 17, 2020
STRENGTH
Power Clean: 3RM

WOD
21/15 calorie row
21 burpees
21 chest-to-bar pull-ups
4 minutes rest
15/9 calorie row
15 burpees
15 toes-to-bar
4 minutes rest
9/6 calorie row
9 burpees
9 pull-ups

FIT360
24min EMOM
10 pull-ups
10 kb squats (35/26)
10 push-ups
10 russian swings (35/26; each hand)
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74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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