Snowpacalypse - Part Deux! ❄️
Please keep an eye in the 13S group, your email, and StreamFit for any classes being canceled due to this weekend’s storm.
Items for the week…
- We are in week 8 of our strength cycle and will be re-testing our 1RM/5RM for our back squats (Tuesday), deadlifts (Wednesday), and front squats (Friday). It’s time to find yourself a new PR!
- We will be tackling 13 Stars, a homegrown benchmark, on Monday!
- Our FIT360 classes will be on Saturday and Sunday mornings this week.
SKILL
handstands
WOD / FIT360
“13 Stars”
3RFT
2 dillys
22 double unders
20 mb clean to wall balls (20/14)
14 atomic sit-ups (25/15)
STRENGTH
back squat: 1RM (re-test)
back squat: 5RM (re-test)
WOD
5RFT
12 box jump overs (20/16)
10 mb cleans (20/14)
8 push-ups
6 single-arm db devil’s presses (35/25)
STRENGTH
deadlift: 1RM (re-test)
deadlift: 5RM (re-test)
WOD
21-15-9 russian swings (53/35)
10-8-6 strict handstand push-ups
after each couplet…
400m/320m row
50 double unders
SKILL
core
WOD / FIT360
18min EMOM
MIN 1: 10 bench presses (55% of 1RM)
MIN 2: 2 rope climbs
MIN 3: max burpees
STRENGTH
front squat: 1RM (re-test)
front squat: 5RM (re-test)
WOD
14min AMRAP
14/11 calorie row
10 mb sit-ups (20/14)
8 push presses (40% of 1RM)
7AM/8AM
FIT360
4RFT
6 ring rows
8 kb snatches (53/35; 2-for-1)
10 push balls (20/14)
then
50 double unders
9AM
Partner FIT360
collect 2000m row as a team
AMRAP (when not rowing)
6 ring rows
8 kb snatches (53/35; 2-for-1)
10 push balls (20/14)
FIT360
30min EMOM
MIN 1: 12 kb lunges (35/26)
MIN 2: 8 burpees
MIN 3: 6 toes-to-bars
MIN 4: 2 wall walks
MIN 5: rest
