Bring-A-Friend Week Was A Success!
Thank you to everyone who encouraged their family, friends, co-workers, and significant others to come in, check out a class, and show them why you enjoy working out at 13 Stars so much! We already have folks asking us about doing it again … just maybe without the 35 minute AMRAP this time.
Items for the week…
- We are beginning our new strength cycle, and will be testing our 1RM press, push press, and overhead squat this week.
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
press: 1RM (test)
WOD
6min AMRAP
800m/650m row
12 front squats (40% of 1RM)
max burpee box jumps (24/20)
then
5min AMRAP
600m/450m row
12 front squats (40% of 1RM)
max burpees over parallette
then
4min AMRAP
400m/250m row
12 front squats (40% of 1RM)
max burpees
SKILL
handstand skill work
WOD
18min AMRAP
5 handstand push-ups
10 pistols
15 ring rows
STRENGTH
overhead squat: 1RM (test)
WOD
4RFT
3 bear complexes (50% of 1RM push press)
5 strict pull-ups
20 double unders
SKILL
progressive gymnastic skill work
WOD
10RFT
2 muscle-ups
3 deadlifts (85% of 1RM)
4 front and back goblet lunges (35/26)
… finish each round with 1 wall walk
STRENGTH
push press: 1RM (test)
WOD
12min AMRAP
10 russian swings (70/53)
10 push-ups
5 russian swings (70/53)
5 ring dips
7AM/8AM
30 mb cleans (20/14)
30 toes-to-bars
30 kb push presses (53/35; both hands)
1 muscle-up
30 wall balls (20/14)
30 knees-to-elbows
30 kb snatches (53/35; 15 each hand)
1 muscle-up
30 atomic sit-ups (20/14)
30 pull-ups
30 kb front squats (53/35; both hands)
1 muscle-up
9AM (partners)
40 mb cleans (20/14)
40 toes-to-bars
40 kb push presses (53/35; both hands)
2 muscle-ups
40 wall balls (20/14)
40 knees-to-elbows
40 kb snatches (53/35)
2 muscle-ups
40 atomic sit-ups (20/14)
40 pull-ups
40 kb front squats (53/35; both hands)
2 muscle-ups
WOD
25min AMRAP
60 double unders
30 russian swings (53/35)
15 burpees
