Our first deload week in the new space!
The 1RM re-test numbers were incredible last week! So many people saw an improvement from where they began in this cycle with one, two, or all three of the lifts! I personally did not make every single strength session, and I was still able to set some new PRs ... so just goes to show that if you are able to make a number of sessions for each of the lifts in 7 weeks you're definitely going to see improvements. And if you did not end up setting a new PR for a lift, you're certainly going to become more comfortable with the lifts which will serve you well moving forward.
Kudos to you all! Keep up the great work! Now for our deload week...
Important Indoor Class Information
THINGS TO KEEP IN MIND BEFORE COMING TO THE GYM:
Please do not come in if you are sick, someone in your home is sick, or you are questioning your exposure to someone who is sick. Even if your sickness is mild, please stay home.
If you do test positive, please alert either Julie or Brian, so that we may take a look at who you have been in class with recently, and ask them to get tested. We will keep your name confidential.
Try to minimize moving between evening and morning classes to limit additional exposure in the community.
Please do not bring any unnecessary equipment or large gym bags. Take everything home with you, including water bottles, when you leave. If you normally bring a gym bag with you, please leave your bag in the car, and remove only what you need for the day.
Please bring your own chalk container. We will no longer be using a community chalk bucket. We are happy to hand out whatever chalk we have for your personal container.
THINGS TO KEEP IN MIND AT THE GYM:
Please wait outside if a current class is inside finishing up.
Your temp will be taken daily. Must be less then 100.4 degrees.
Hit the hand sanitizer.
A mask is required inside. No mask = no class.
Please bring a change of shoes. Change on the front benches. Leaves your outside shoes there. Head for your workout space.
Anything you bring in must be brought back out daily.
No children. No spectators.
ITEMS PROVIDED FOR YOU AT EACH CLASS:
Hand sanitizer
Disinfectant spray bottle
Gym towel to wipe down equipment and area
Bucket to keep everything in
Monday, November 9, 2020
SKILL
kipping movements
The kipping movements can be pull-ups, K2Es, T2Bs, bar muscle-ups or ring muscle-ups. Or if you are brand new to 13 Stars, you are welcome to focus on a strict pull-up … jumping, band, ring rows, etc.
WOD
4 rounds of…
1 minute max russian swings (70/53)
1 minute max burpee pull-ups
1 minute max kb push press (53/35; single arm)
2 minute rest
Your result is total reps for the whole workout.
kipping movements
The kipping movements can be pull-ups, K2Es, T2Bs, bar muscle-ups or ring muscle-ups. Or if you are brand new to 13 Stars, you are welcome to focus on a strict pull-up … jumping, band, ring rows, etc.
WOD
4 rounds of…
1 minute max russian swings (70/53)
1 minute max burpee pull-ups
1 minute max kb push press (53/35; single arm)
2 minute rest
Your result is total reps for the whole workout.
Tuesday, November 10, 2020
SKILL
fall goals
Come with a skill you would like to work on! It can be anything … push-ups, pull-ups, toes-to-bars, muscle-ups, handstand push-ups, getting upside down on the wall, double unders … anything!
WOD
9min AMRAP
8 calorie row
8 ring push-ups
8 hang power cleans (115/85)
3 minute rest
9min AMRAP
50 double unders / 150 singles
5 box jumps (30/24)
25 goblet lunges (53/35)
fall goals
Come with a skill you would like to work on! It can be anything … push-ups, pull-ups, toes-to-bars, muscle-ups, handstand push-ups, getting upside down on the wall, double unders … anything!
WOD
9min AMRAP
8 calorie row
8 ring push-ups
8 hang power cleans (115/85)
3 minute rest
9min AMRAP
50 double unders / 150 singles
5 box jumps (30/24)
25 goblet lunges (53/35)
Wednesday, November 11, 2020
SKILL
3RNFT – core work
30 sec leg raises to l-sit from rig
30 sec l-sit hang from rig
max l-sit hold from parallettes
WOD
10 burpees over the bar
15-10-5 pull-ups
20-15-10 thrusters (50% of 1RM; up by 10# each set)
1 minute rest
3RNFT – core work
30 sec leg raises to l-sit from rig
30 sec l-sit hang from rig
max l-sit hold from parallettes
WOD
10 burpees over the bar
15-10-5 pull-ups
20-15-10 thrusters (50% of 1RM; up by 10# each set)
1 minute rest
Thursday, November 12, 2020
SKILL
1 mile run (re-test)
Last tested on 10/06/20.
WOD
tabata of…
mb cleans (20/14) / plate push-ups
jumping pull-ups / bicycles (opposite elbow to knee)
ring rows / ring dips
ring support / box step overs (20/14)
Each of these couplets is a 4 minute alternating tabata. The ring support is holding the top of a ring dip on the rings for 20 seconds. Your result is the lowest reps completed in any 20 second round per movement.
1 mile run (re-test)
Last tested on 10/06/20.
WOD
tabata of…
mb cleans (20/14) / plate push-ups
jumping pull-ups / bicycles (opposite elbow to knee)
ring rows / ring dips
ring support / box step overs (20/14)
Each of these couplets is a 4 minute alternating tabata. The ring support is holding the top of a ring dip on the rings for 20 seconds. Your result is the lowest reps completed in any 20 second round per movement.
Friday, November 13, 2020
SKILL
3×5 snatch balances
Aim to get a little heavier and a little bit lower in the catch with each round.
WOD
15min EMOM
1 barbell complex (40% of 1RM push jerk)
1 wall walk
The barbell complex is 3 front squats, 3 push jerks, and 3 back squats.
3×5 snatch balances
Aim to get a little heavier and a little bit lower in the catch with each round.
WOD
15min EMOM
1 barbell complex (40% of 1RM push jerk)
1 wall walk
The barbell complex is 3 front squats, 3 push jerks, and 3 back squats.
