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…
- 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!
- 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
