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Week of 10/10/22

Steamtown Marathon: Complete! 🏃‍♀️🏃‍♂️

Congratulations to two of our incredible coaches, Julie and Super Dave, for tackling the Steamtown Marathon in Scranton, PA this weekend!

Items for the week…

  1. Monday, Wednesday, and Friday we’re going to be re-testing our 1RMs for our clean, deadlift, and power clean numbers respectively. Dig up those test numbers from August and be prepared to send them packing!
  2. Next week is going to be “Bring-A-Friend” Week … for free! Have a friend who has been interested in seeing what 13 Stars is all about? Bring ’em in!

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
clean: 1RM (re-test)

Last tested on 08/22/22.

WOD
21-15-9
front squats (40% of 1RM)
push-ups
sit-ups (20/14)

SKILL
choice skill work

WOD
16min AMRAP
12 kb snatches (53/35)
200m run
2 wall walks

STRENGTH
deadlift: 1RM (re-test)

Last tested on 08/24/22.

WOD
20-15-10-5
toes-to-bars
burpees

SKILL
rope climb & double under skill work

WOD
500m row
then
4 rounds of…
6 atomic sit-ups (25/15)
40 double unders
2 rope climbs
then
500m row

STRENGTH
power clean: 1RM (re-test)

Last tested on 08/26/22.

WOD
12min EMOM
4, 5, or 6 wall balls (20/14)
4, 5, or 6 ring dips
4, 6, or 8 jumping squats

7AM/8AM
30 push balls (20/14)
30 strict pull-ups
30 kb deadlifts (53/35)
30 burpee box jump overs
30 single-arm kb lunges (53/35)

9AM (partners)
50 push balls (20/14)
50 strict pull-ups
50 kb deadlifts (53/35)
50 burpee box jump overs
50 single-arm kb lunges (53/35)

WOD
28min AMRAP
10 box jumps (24/20)
10 push press (40% of 1RM)
10 ring rows
… E7MOM 5 strict handstand push-ups

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