Test and Re-Test! 🏋️
One of the foundations of our program at 13 Stars is testing and re-testing. Whether it’s a back squat, a mile run, or one of our endurance tests … the only way to know if we’re seeing progress is to test, work on that particular skill for a specific amount of time, and then re-test. And we have once again found ourselves in another 1RM re-test week! Enjoy!
Items for the week…
- We are in week 4 of our progressive toes-to-bars / push-ups work.
- We are re-testing our 1RM lifts from our strength cycle this week with hang power snatches/snatches on Monday and overhead squats on Friday. And we will work through our heaviest bodyweight percentage of front rack lunges on Wednesday,
- We have “80s Babies” on Thursday … a homegrown benchmark!
- Our FIT360 classes will be on Tuesday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
hang power snatch/snatch: 1RM (re-test)
WOD
10min AMRAP
6 front squats (50% of 1RM)
4 burpee box jump overs (24/20)
2 rope climbs
SKILL
choice
WOD
1000m row
100 pull-ups
100 double unders
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
overhead squat: 1RM (re-test)
WOD
4RFT
15 hand-release push-ups
10 box jumps (24/20)
5 cleans (55% of 1RM)
These are full. squat. cleans.
SKILL
progressive gymnastics
WOD / FIT360
“80s Babies”
500m row
then
5-4-3-2-1 clean & jerks (135/95)
10-20-30-40-50 double unders
then
500m row
STRENGTH
front rack lunges: 3×3 @ 70% b/w
WOD
16min AMRAP
5 burpee pull-ups
10 calorie row
15 box jump overs (24/20)
7AM/8AM
WOD
7min AMRAP
10 air squat lunge sandwiches (as, rl, ll, as) (25/15)
10 weighted sit-ups (25/15)
10 burpee to plate ground-to-overhead (25/15)
10 plate push-ups (25/15)
1 minute rest; repeat 2 more times
9AM
Partner WOD
10min AMRAP
10 air squat lunge sandwiches (as, rl, ll, as) (25/15)
10 weighted sit-ups (25/15)
10 burpee to plate ground-to-overhead (25/15)
10 plate push-ups (25/15)
1 minute rest; repeat 2 more times
WOD
20min AMRAP
10 kb squats (35/26)
10 mb step-overs (24;20/20;14)
10 kb push presses (35/26)
10 mb lunges with arms extended straight out
