Holiday Party Week! 🎄
We hope you all had a fantastic (and potentially restful) holiday with family and friends this weekend! Time to burn off that apple pie…
Items for the week…
- The annual 13S Holiday Party is this week… Thursday, December 5 starting at 7pm at Tashmoo! Hope to see you all there!
- We are going to be canceling the Thursday 6:30pm, and Friday morning classes this week so our coaches can get to (and recover from) the holiday party!
- We are starting our next strength cycle of presses (Monday), overhead squats (Wednesday), and push presses (Friday) this week.
- We are in week 4 of our new toes-to-bar progression!
- Our FIT360 classes will be on Tuesday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
press: 1RM/5RM (test)
WOD
16min AMRAP
1 rope climb or 1 bar muscle-up
5 burpee pull-ups
10 wall balls (20/14)
25 double unders
SKILL
toes-to-bars
WOD
3RFT
750m/500m
30 bench presses
60 air squats
L3: 60% of 1RM bench press
L2: 50% of 1RM bench press
L1: 40% of 1RM bench press
FIT360
22min AMRAP
10 russian swings (53/35)
7 burpees over parallettes
4 atomic sit-ups (25/15)
1 rope climb
STRENGTH
overhead squat: 1RM/5RM (test)
WOD
6 rounds
5 deadlifts (55% of 1RM)
10 strict pull-ups
10 single-arm kb squats (35/26)
then
max calorie row
STRENGTH
push press: 1RM/5RM (test)
WOD
5min AMRAP
10 box jumps (30/24)
10 russian swings (70/53)
1 minute rest
5min AMRAP
10 box jumps (24/20)
10 russian swings (70/53)
1 minute rest
5min AMRAP
10 box jumps (20/16)
10 russian swings (70/53)
SKILL
shoulders
WOD
20RFT
1 wall walk
2 shoulder-to-overheads (50% of 1RM push press)
3 front squats (same weight)
10 double unders
7AM/8AM
WOD
2 rounds
2 minute 400m/300m row
1 minute max kb squats (53/35; each hand)
2 minute 400m/300m row
1 minute max russian swings (53/35)
2 minute 400m/300m row
1 minute max pull-ups
1 minute rest
9AM
Partner WOD
2 rounds
Partner A: 500m/400m row
Partner B: max kb squats (53/35; each hand)
1 minute rest
Partner B: 500m/400m row
Partner A: max kb squats (53/35; each hand)
1 minute rest
Partner A: 500m/400m row
Partner B: max russian swings (53/35)
1 minute rest
Partner B: 500m/400m row
Partner A: max russian swings (53/35)
1 minute rest
Partner A: 500m/400m row
Partner B: pull-ups
1 minute rest
Partner B: 500m/400m row
Partner A: pull-ups
WOD
25min EMOM
MIN 1: 30-50 unbroken double unders
MIN 2: 10-15 kb snatches (53/35)
MIN 3: 20 lunges
MIN 4: 6-8 burpee box jump overs (24/20)
MIN 5: 1 minute rest
