Bring-A-Friend Week Returns!
Do you have a family member or friend who has been interested in trying a class at 13 Stars? Well, this week … you’re welcome to bring them in for as many classes as you would like. We already have a whole bunch of people signed up … we look forward to meeting everyone!
Items for the week…
- Welcome to Bring-A-Friend Week … we look forward to seeing everyone introduce their family and friends to our community.
- This is also a deload week. We are taking a break from the strength cycle, and will be back next week with the start of our next cycle.
- We will not have separate FIT360 classes on Tuesday and Thursday at 6:30pm. The workouts for Tuesday and Thursday will be the same all day.
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.
SKILL
stabilizers
WOD
22min AMRAP
P1: 200m run
P2: 15 russian swings (53/35) + 12 pull-ups
This is a partner workout. Partner 1 will run a 200m while Partner 2 is completing 15 russian swings and 12 pull-ups. Whoever finishes first rests until the other partner is done with their work. And then the partners switch. The result will be how many rounds the partners complete in 22 minutes.
SKILL
ropes
WOD / FIT360
21min EMOM
Level 3
MIN 1: 8 ring push-ups
MIN 2: 10 goblet squats (53/35)
MIN 3: 200m row
Level 2
MIN 1: 8 push-ups
MIN 2: 10 goblet squats (35/26)
MIN 3: 150m row
Level 1
MIN 1: 16 chest taps
MIN 2: 10 goblet squats (26/15)
MIN 3: 100m row
SKILL
500m row time trial (test)
WOD
4RFT
Level 3
400m run
12 deadlifts (40% of 1RM)
2 wall walks
2 rope climbs
Level 2
400m run
12 deadlifts (35% of 1RM)
2 wall walks
2 rope climbs
Level 1
200m run
12 deadlifts (30% of 1RM)
1 wall walk
1 rope climb
SKILL
core
WOD
Every 3 minutes for 7 rounds
5 atomic sit-ups (25/15)
7 front squats (50% of 1RM)
9 box jump overs (30/24)
SKILL
lunges
WOD
2-4-6-8-10-12…
wall balls (20/14)
jumping lunges
double unders
7AM/8AM
20RFT
3 burpees
4 box jumps (24/20)
5 mb thrusters (20/14)
9AM (partners)
25RFT
3 burpees
4 box jumps (24/20)
5 mb cleans (20/14)
… while P2 collects meters on the rower.
Partner 1 will work through 2 rounds of the burpees, box jumps, and mb cleans, while Partner 2 collects as many meters on the rower as they can. The final result is the amount of meters rowed when the 26th round is complete.
WOD
2RFT
40/30 calorie row
35 push-ups
30 v-ups
25 kb deadlifts (70/53)
200m run
