The Annual 13S Holiday Party! 🍸
Please join us this Thursday at 7pm at Tashmoo (on Dehart) for our annual 13S holiday party! And see all of your gym friends not in gym clothes for once!
We’ve got a number of changes to the schedule this week. Please take a look below. All changes have been made in Zen as well.
Items for the week…
- On Thursday evening we have removed the 5:30pm, 6:30pm, and 7:30pm … and added a 3:30pm and a 4:30pm for anyone who would like to workout before the party.
- On Friday morning we have removed all morning classes, but the 12pm Open Gym, 3:30pm, and 5:30pm are still on the schedule.
- We are in week 4 of our new strength cycle, and will be using our 5RM back squat (Monday), bench press (Wednesday) and front squat (Thursday) numbers from two weeks ago!
- Our FIT360 classes will be Tuesday and Thursday at 6:30pm this week.
STRENGTH
back squat: 5×5 @ 85% of 5RM
WOD
5RFT
15 air squats
15 sit-ups
10 push-ups
10 ring rows
5 burpees
5 box jump overs (24/20)
SKILL
choice
WOD
12-10-8-6-4-2
calorie row
front rack lunges (30% of 1RM front squat)
FIT360
5 rounds of
1 minute max effort pull-ups
1 minute max effort box jumps (24/20)
1 minute max effort mb sit-ups (20/14)
1 minute rest
STRENGTH
bench press: 5×5 @ 85% of 5RM
WOD
3RFT
25 russian swings (53/35)
20 push presses (40% of 1RM push press)
15 goblet squats (53/35)
10 hang power cleans (40% of 1RMpush press)
STRENGTH
front squat: 5x @ 85% of 5RM
WOD
4RFT
300m row
21 russian swings (53/35)
15 pull-ups
FIT360
75 calorie row / wall sit
75 kb push presses (53/35) / plate overhead
75 pull-ups / hang from rig
75 kb swings (53/35) / kb deadlift hold
SKILL
core
WOD
18min EMOM
MIN 1: 1 wall walk + 10 deadlifts (40% of 1RM PC)
MIN 2: 5 power cleans (same weight) + 5 burpees over bar
7AM / 8AM
WOD
30min AMRAP
20 double unders / 40 singles
10 goblet squats (53/35)
1 burpee box jump over (24/20)
30 second rest
9AM
Partner WOD
30min AMRAP
30 double unders / 60 singles
15 goblet squats (53/35)
2 burpee box jump over (24/20)
WOD
Level 3:
21min EMOM
MIN 1: 15 mb cleans (20/14)
MIN 2: 10 pull-ups
MIN 3: 45 second wall sit (20/14)
Level 2:
21min EMOM
MIN 1: 13 mb cleans (20/14)
MIN 2: 10 banded pull-ups
MIN 3: 40 second wall sit (20/14)
Level 1:
21min EMOM
MIN 1: 13 mb cleans (14/10)
MIN 2: 10 jumping pull-ups
MIN 3: 40 second wall sit (14/10)
