Thank You! 🎉
A very big thank you to everyone who came out to enjoy our 9th annual 13S Holiday Party this past Thursday! It was great seeing everyone chat in normal clothing without needing to wipe sweat off their brow every 10 seconds.
Items for the week…
- Our 1RM re-test week is upon us! We will be testing our press, overhead squat, and push press on Tuesday, Thursday, and Friday respectively. Dig up those 1RM test numbers from 7 weeks ago and plan to blow them out of the water!
- We will be testing out our brand new (and hopefully shed-free) climbing ropes on Monday! Thank you to Stu for installing them!
NOTE: Amit, 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
rope climb skill work
WOD
18min AMRAP
1 rope climb
5 front squats (60% of 1RM PP)
5 push press (60% of 1RM PP)
… 5 burpee penalty if bar’s put down during 10 rep set
STRENGTH
press: 1RM (re-test)
WOD
1 wall walk
2 body blasters
3 handstand push-ups
4 burpee box jump overs (24/20)
5 ring rows
6 ring dips
7 knees-to-elbows
8 jumping lunges
SKILL
core work
WOD
10min EMOM
MIN 1: 12-15 kb snatches (35/26)
MIN 2: 15/12 calorie row
1 minute rest
10min EMOM
MIN 1: 2-3 muscle-ups or wall walks
MIN 2: 12-15 russian swings (70/53)
STRENGTH
overhead squat: 1RM (re-test)
WOD
14min AMRAP
5 pull-ups
10 sit-ups
5 box jumps (30/24)
10 air squats
STRENGTH
push press: 1RM (re-test)
WOD
3RFT
15 thrusters (50% of 1RM)
15 burpees
30/25 calorie row
7AM/8AM
20min AMRAP
8 rounds
10 wall balls (20/14)
6 burpee box jumps (24/20)
then
max rounds of
10 single-arm kb thrusters (35/26)
10 toes-to-bars
9AM (partners)
22min AMRAP
10 rounds
10 wall balls (20/14)
6 burpee box jumps (24/20)
then
max rounds of
10 single-arm kb thrusters (35/26)
10 toes-to-bars
WOD
2 rounds
30 double unders
20 pull-ups
then
2 rounds
30 double unders
15 ring dips
then
2 rounds
30 double unders
10 knees-to-elbows
then
2 rounds
30 double unders
5 bar muscle-ups
