Thank you, Lena!
Lena’s last class coaching at 13S is going to be this coming Tuesday night. She will be moving down to Florida to be closer to family at the end of July, and is going to be taking the next month to get everything ready to make the move. We have appreciated her coaching style on our team, and her enthusiasm leading the morning classes these past few months! Join us on Tuesday night to wish her well! She will be missed!
Items for the week…
- Tuesday night is Lena’s last class coaching at 13S before her move AND she wrote the workout! Join us!
- We are testing our 1RM clean, power clean, and bench press this week!
- Next week will be an always-fun deload week, where we take a week off from the strength cycle.
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
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
power clean: 1RM (re-test)
WOD
4RFT
15 hand-release push-ups
10 box jumps (24/20)
5 push presses (60% of 1RM)
SKILL
core
WOD / FIT360
2 rounds
12 kb snatches (53/35)
30 double unders
12 box jump overs (24/20)
12 kb clean & jerks (53/35)
30 double unders
12 pull-ups
30 double unders
then
2000m row
STRENGTH
bench press: 1RM (re-test)
WOD
750m row
50 pull-ups
75 double unders
SKILL
progressive gymnastic work
WOD
17min AMRAP
5 front squats (40% of 1RM)
3 burpee mb box step-overs
1 rope climb
FIT360
15-12-9
wall balls (20/14)
calorie row
burpee to plate (45/25)
1 minute rest
12-9-6
wall balls (20/14)
calorie row
burpee to plate (45/25)
1 minute rest
9-6-3
wall balls (20/14)
calorie row
burpee to plate (45/25)
STRENGTH
clean: 1RM (re-test)
WOD
50-40-30 double unders
21-15-9 goblet lunges (70/53)
30-20-10 knees-to-elbows
7AM / 8AM
5RFT
20 wall balls (20/14)
15 knees-to-elbows
10 ring dips
9AM (partners)
Partner 1
7RFT
20 wall balls (20/14)
15 knees-to-elbows
10 ring dips
Partner 2
200m run
WOD
5RFT
10 goblet squats (70/53)
10 plate push-ups
10 sit-ups (20/14)
10 russian swings (70/53)
