Back To School! 🏫
I hope all of our little ones (and not-so-little ones) are off to a great start with the school year! And the same goes for all of the incredible educators we have at 13 Stars!
Items for the week…
- We are going to be using our 5RM/8RM press (Monday), bench press (Wednesday), and push press (Friday) numbers this week!
- We are in week 3 of our pistols + push-ups skill work.
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
press: 4×5+1 @ 70% of 5RM
press: 3×8+1 @ 70% of 8RM
WOD
30/24 calorie row
then
3 rounds of…
6 kb snatches (53/35)
6 toes-to-bars
50 double unders
then
30/24 calorie row
then
3 rounds of…
6 goblet lunges (53/35)
6 pull-ups
50 double unders
then
30/24 calorie row
SKILL
handstands
WOD
18min AMRAP
20 burpees
15 kb deadlifts (70/53)
20 push-ups
15 mb cleans (20/14)
20 front squats (50% of 1RM)
15 mb cleans (20/14)
20 push-ups
15 kb deadlifts (70/53)
20 burpees
30 second rest
FIT360
4RFT
10 push-ups
10 atomic sit-ups (25/15)
10 kb snatches (35/26)
10 goblet squats (35/26)
50 double unders
STRENGTH
bench press: 4×5+1 @ 70% of 5RM
bench press: 3×8+1 @ 70% of 8RM
WOD
14min AMRAP
6 ring dips
8 box jumps (30/24)
10 russian swings (70/53)
12 wall balls (20/14)
SKILL
pistols + push-ups
WOD
3 rounds
400m run
then 2 rounds of…
5 power cleans (50% of 1RM)
5 handstand push-ups
FIT360
20min AMRAP
40 second farmer’s carry kb hold (53/35)
20 mb step-ups (20;20/16;14)
15 calorie row
10 push balls (20/14)
STRENGTH
push press: 4×5+1 @ 70% of 5RM
push press: 3×8+1 @ 70% of 8RM
WOD
16min EMOM
MIN 1: 16 single-arm reverse kb lunges (35/26)
MIN 2: 14 deadlifts (40% of 1RM)
MIN 3: 12 single-arm kb thrusters (35/26)
7AM/8AM
FIT360
20min EMOM
MIN 1: 12/9 calorie row
MIN 2: 10 burpees
MIN 3: 40 double unders
MIN 4: max air squats
MIN 5: rest
9AM
Partner FIT360
24min EMOM
MIN 1: 12/9 calorie row
MIN 2: 10 burpees
MIN 3: 40 double unders
MIN 4: max air squats
MIN 5: rest
FIT360
22min AMRAP
7 box jump overs (20/16)
7 burpee pull-ups
7 single-arm kb/db squats (53/35)
7 handstand push-ups
7 russian swings (53/35)
7 toes-to-bars
7 jumping lunges
… collect 2000m/1600m on the rower whenever
