Welcome to December! ❄️
… and we’re already looking at some snow this week! In the event that classes are canceled due to weather, we will cancel the class in StreamFit, and if you’re signed up you will receive a notification that it has been canceled. We will also post the cancelation in the 13S FB group.
Items for the week…
- We are in week 6 of our new strength cycle and will be using our 3RM/6RM hang power snatch/snatch (Monday), and 3RM/8RM thruster (Wednesday), and increasing our front rack lunge percentage as well.
- We will be testing our 1RM box jump on Tuesday in all classes!
- Our FIT360 classes will be on Tuesday and Thursday night, and Saturday and Sunday mornings this week.
STRENGTH
hp/snatch: 5×3 @ 70% of 3RM
hp/snatch: 3×6 @ 70% of 6RM
WOD
500m/420m row
then
18-16-14-12
back rack lunges (40% of b/w)
mb sit-ups (20/14)
push-ups
then
500m/420m row
SKILL
box jumps
WOD
3RFT
5 box jump overs (20/16)
10 push presses (50% of 1RM)
5 box jump overs (20/16)
10 kb deadlifts (70/53)
5 box jump overs (20/16)
10 front squats (same)
FIT360
40 sandbag lunges (50/35)
20 box jumps (24/20)
15 burpees to plate
20 jumping squats
15 burpees to plate
20 box jumps (24/20)
40 sandbag lunges (50/35)
STRENGTH
thruster: 5×3 @ 70% of 3RM
thruster: 2×8 @ 70% of 8RM
WOD
E4MOM for 4 rounds
100 single unders
20 goblet squats (53/35)
max burpees to target
1 minute rest
SKILL
rope climbs + toes-to-bars
WOD
18min EMOM
MIN 1: 14/11 calorie row
MIN 2: 5 back squats (50% of 1RM)
MIN 3: 10 box jumps (20/16)
FIT360
200/170 calorie row
E2MOM
2 box jump overs (20/16)
3 air squats
4 push-ups
STRENGTH
front rack lunges: 3×10 @ 55% b/w
WOD
4 rounds
MIN 1: max toes-to-bars
MIN 2: max single-arm kb/db snatches (53/35)
MIN 3: max kb lunges (35/26)
MIN 4: rest
7AM / 8AM
FIT360
Every 3 minutes for 6 rounds
50 double unders
20 russian swings (70/53)
1-1-2-2-3-3 wall walks
9AM
Partner FIT360
Every 3 minutes for 8 rounds
60 double unders
30 russian swings (70/53)
1-1-2-2-3-3-4-4 wall walks
FIT360
4RFT
12 burpees to a plate
8 kb squats (35/26)
4 rope climbs
2 minute rest
