Mark Your Calendars!
The annual 13 Stars Holiday Party is BACK! It will be at Tashmoo on Thursday, December 8 starting at 7pm. Open bar until the tab runs out. Call out of work on Friday now.
Items for the week…
- We are going to be using our 5RM numbers from two weeks ago for the press, push press, and overhead squat on Tuesday, Thursday, and Friday respectively this week.
- We are in week 4 of our progressive gymnastic work, and will be upping the reps by one this week.
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
choice skill work
WOD
Every 5 minutes for 4 rounds
Level 3
8 barbell lunges (35% of 1RM FS)
15 strict handstand push-ups
8 barbell lunges (35% of 1RM FS)
100 double unders
Level 2
6 barbell lunges (35% of 1RM FS)
13 strict handstand push-ups
6 barbell lunges (35% of 1RM FS)
80 double unders
Level 1
4 barbell lunges (35% of 1RM FS)
11 strict handstand push-ups
4 barbell lunges (35% of 1RM FS)
60 double unders
STRENGTH
press: 5×5 @ 80% of 5RM
WOD
12min AMRAP
Level 2
35/30 calorie row
25 pull-ups
25/20 calorie row
15 toes-to-bars
15/10 calorie row
5 muscle-ups
Level 1
35/30 calorie row
25 ring rows
25/20 calorie row
20 jumping pull-ups
15/10 calorie row
15 hanging knee raises
SKILL
progressive gymnastic skill work
WOD
18min AMRAP
100 wall balls (20/14)
80 kb snatches (35/26)
60 box jump overs (24/20)
40 push presses (45% of 1RM)
max calorie row
STRENGTH
push press: 5×5 @ 80% of 5RM
WOD
5RFT
60 double unders
9 hang power cleans (50% of 1RM)
5-4-3-2-1 wall walks
1 minute rest
STRENGTH
overhead squat: 5×5 @ 80% of 5RM
WOD
10RFT
5 deadlifts (bodyweight)
7 push-ups
9 sit-ups
