More Snow Cometh! ❄️
If we’re going to be canceling classes due to inclement weather, we will always post in the 13S FB group, as well as send a blast email out. And will do so by 9pm the night before.
Items for the week…
- Thank you to everyone who responded to the Gala invite. If you are a current member in Zen Planner, an invite was sent out. Please check your inbox, and let Julie know ASAP if you can make it! We will need a proper headcount soon.
- We are starting our new strength cycle of cleans (friday), power cleans (monday), and thrusters (wednesday).
- We are also going to start a progressive, eight-week rowing cycle as well.
- After Friday … burpees are nowhere in sight this week!
- Our FIT360 classes will be Tuesday and Thursday at 6:30pm this week.
STRENGTH
power clean: 1RM (test)
Last done 06/26/23.
WOD
3 rounds of…
8/5 calorie row
10 front rack lunges (35% of 1RM front squat)
1 minute rest
2 rounds of…
8/5 calorie row
10 front rack lunges (35% of 1RM front squat)
1 minute rest
1 round of…
8/5 calorie row
10 front rack lunges (35% of 1RM front squat)
SKILL
rowing
WOD
3 rounds of…
2 muscle-ups
10 kb squats (53/35)
2 minutes rest
3 rounds of…
2 rope climbs
10 kb push presses (53/35)
FIT360
5 rounds of 30 sec on/30 sec off…
double unders
box jump overs (24/20)
ring rows
wall balls (20/14)
push-ups
STRENGTH
thruster: 1RM (test)
Last done 02/22/23.
WOD
10-9-8-7-6-5-4-3-2-1
kb cleans (53/35)
box jump overs (24/20)
SKILL
core
WOD
18min AMRAP
21 calorie row
15 push presses (40% of 1RM)
9 goblet lunges (53/35)
FIT360
20min EMOM
MIN 1: 4 body blasters
MIN 2: 4 kb complexes (35/26)
STRENGTH
clean: 1RM (test)
Last done 06/30/23.
WOD
4RFT
25 wall balls (20/14)
50 double unders
7AM / 8AM
WOD
30/25 calorie row
then
18min AMRAP
12 kb farmer’s carry lunges (35/26)
10 sit-ups
8 kb thrusters (35/26)
then
30/25 calorie row
9AM
Partner WOD
60 calories (m/m); 50 calories (f/f); 55 calories (coed)
then
18min AMRAP
18 kb farmer’s carry lunges (35/26)
16 sit-ups
14 kb thrusters (35/26)
then
60 calories (m/m); 50 calories (f/f); 55 calories (coed)
WOD
5 wall walks
then
6 rounds of…
10 pull-ups
10 kb deadlifts (70/53)
then
50 double unders
