Thank You! 🎄
The annual 13S Holiday Party was, as always, a fun gathering of burpee lovers who get to see each other outside of sweaty gym clothes once a year. Thank you for every one who came to hang out, and for those who missed it, we hope to see you at the next social event…
Items for the week…
- We are testing our 5RM/10RM press (Monday), overhead squat (Wednesday), and push press (Friday) this week. Whichever track you chose for each movement this strength cycle, plan to continue that.
- We are in week 5 of our new toes-to-bar progression!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
press: 5RM/10RM
WOD
100/80 calorie row
E2MOM 5 hang cleans
L3: 135/95
L2: 115/85
L1: 95/65
SKILL
choice
WOD
Every 4 minutes for 24 minutes
MIN 00:00 to 04:00
750m/600m row
5 burpees over rower
14 thrusters (35% of 1RM)
MIN 04:00 to 08:00
500m/400m row
5 burpees over rower
14 thrusters (45% of 1RM)
MIN 08:00 to 12:00
250m/200m row
5 burpees over rower
14 thrusters (55% of 1RM)
FIT360
25min AMRAP
40 double unders
30 mb sit-ups (20/14)
20 russian swings (53/35)
150m row (sprint)
10 pull-ups
STRENGTH
overhead squat: 5RM/10RM
WOD
18min EMOM
MIN 1: 10 bench presses (55% of 1RM)
MIN 2: 2-4 rope climbs
MIN 3: max sandbag lunges (60/40)
SKILL
toes-to-bars
WOD / FIT360
2 rounds
12 box step-ups (20;20/16;14)
12 hand-release push-ups
1 minute rest
2 rounds
8 burpee box jumps (24/20)
8 strict pull-ups
1 minute rest
2 rounds
8 ring dips
8 single-leg v-ups (2-for-1)
1 minute rest
2 rounds
3 rope climbs
50 double unders
STRENGTH
push press: 5RM/10RM
WOD
4 rounds of 3min on / 1min off
5 front squats (55% of 1RM back squat)
5 box jump overs (24/20)
5 back squats (55% of 1RM back squat)
5 box jump overs (24/20)
max push-ups
7AM/8AM
WOD
24min AMRAP
25 double unders
1-2-3-4-5… burpee pull-ups
1 wall walk
9AM
Partner WOD
28min AMRAP
25 double unders (alternating sets)
2-4-6-8-10… alternating burpee pull-ups
1 wall walk (together)
WOD
8min AMRAP
7 single-arm kb/db thrusters (53/35)
7 hanging-knee-raises
7 burpees
2 minute rest
7min AMRAP
6 single-arm kb/db thrusters (53/35)
6 hanging-knee-raises
6 burpees
2 minute rest
6min AMRAP
5 single-arm kb/db thrusters (53/35)
5 hanging-knee-raises
5 burpees
