Happy (Almost) New Year!
The amount of people who will be upset to see 2020 come to a close is a pretty short list. We're eternally grateful for everyone who supported the 13 Stars community during this very trying year when we know you did not have to. We have some inclusive and exciting things planned for 2021 (barring the vaccine is soon widespread), and we're looking forward to another great year with all you beautiful people!
The Wellness Challenge is back! If you were with us in August of 2019 then you remember the last one, and the nail biter it was down to the last week. If you're new to our community then this is a great way to reset some aspects of your wellness that may have gone awry the past few months (even though March was a full year all by itself). The full details of the challenge can be found here, but the basics are that it will run from January 4 to February 8, is a $20 buy-in, focuses on a number of different aspects of our overall wellness, and the prize (aside from an energized bod) is cash money! Reach out with any questions, but we hope you will take part!
A few changes this week...
- We will be having the usual 3 morning classes (5:15am, 6:15am, 7:15am) on Thursday (New Year's Eve).
- We will also be throwing in a 12 noon class on Thursday.
- We will be having a 7am, 8am, and 9am class on Friday (New Year's Day).
We hope that each of you are able to ring in the new year in whatever way you can!
5×5 tempo goblet squats
WOD
500m row
100 double unders
30 burpees
400m row
75 double unders
20 burpees
300m row
50 double unders
10 burpees
Bench Press: 3×6 @ 80% of 1RM
then
Snatch: 5×3 @ 75% of 3RM
Hang Power Clean: 3×3 @ 75% of 3RM
WOD
Every 3 minutes for 6 rounds
3 push presses (75% of 1RM push press)
6 mb step-overs (20;20/16;14; 2-for-1)
9 mb sit-ups (20/14)
11-10-9-8-7 unbroken toes-to-bars (6 of 6) or
20-18-16-14-12 unbroken push-ups (6 of 6)
WOD
10-9-8-7-6-5-4-3-2-1
goblet squats (53/35)
burpee pull-ups
box jumps (24/20)
Power Snatch: 5×3 @ 75% of 3RM
WOD
500-400-300-200-100m row
10-8-6-4-2 clean & jerks (55% of 1RM clean)