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Week of December 29th

Time To Get Back To Business!

The holidays are hard for all of us. Families visiting, work parties, dinners with friends back in town ... we get it. But with the holidays behind us it is time to get back to our routine. And no, routine is not the enemy, despite what you might see folks say. A routine will allow us to stay focused, continue working towards our goals, and will keep the progress coming into the new year!

A few items to think about now that the holidays are behind us...

  1. Bring extra desserts to work! Get them out of the house. Or toss them ... I just hate wasting food.
  2. Sign up for your classes for the week. Commit to getting back into the swing of things.
  3. If you're struggling getting back to class then reach out to a friend and plan to go together.
  4. Go food shopping. If you're like us, food still in the house probably aren't the best options to reach for right now.
  5. Meal prep time! Leftovers are great, but let's get back into making our own meals ... so we know what is in them.
Monday, December 30, 2019
STRENGTH
Power Clean: 5×5 @ 75% of 5RM

WOD
12min AMRAP
1 barbell complex (50% of 1RM push jerk)
15 sit-ups (20/14)

The barbell complex is 3 power cleans, 3 front squats, and 3 push jerks.

FIT360
18min AMRAP
20 sit-ups (20/14)
15 wall balls (20/14)
10 box step-overs (20;20/14;16)
Tuesday, December 31, 2019
SKILL
6-5-4-3-2 unbroken strict pull-ups (5 of 6)

Each week for six weeks, we are going to mix in some pull-up work, like we did in the past with the goal to go unbroken. Encourage folks to use the same modification for the whole series.

WOD
60 double unders
20 wall balls
60 double unders
20 burpees
60 double unders
20 kb deadlifts (70/53)
60 double unders
20 burpees
60 double unders
20 wall balls
60 double unders

120 singles for a jump rope modification.
Wednesday, January 1, 2020
SKILL
2RFT
10 hanging l-sit alternating leg raises (5 ea side)
10 dragon flies
10 boat hold rotations
10 single-side dead bugs (5 ea side)
10 in & out v-ups

WOD
500m-400m-300m-200m row
20-18-16-14 ring rows
20-18-16-14 kb push presses (35/26; each hand)
Thursday, January 2, 2020
STRENGTH
Split Jerk: 3×3 @ 65% of 1RM
then
Clean: 5×5 @ 75% of 5RM

FIT360
3 minute max effort russian swings (70/53)
1 minute rest
3 minute max effort hand-release push-ups
1 minute rest
3 minute max effort wall balls (20/14)
1 minute rest
3 minute max effort burpee box jump overs
Friday, January 3, 2020
STRENGTH
Overhead Squat: 5×5 @ 75% of 5RM

WOD
4min AMRAP
3 muscle-ups / 6 pull-ups / 9 jumping pull-ups
10 sit-ups (20/14)
2 minutes rest
4min AMRAP
3 bar muscle-ups / 6 ring dips
10 box jumps (24/20) / 10 step-ups (24/20)
2 minutes rest
4min AMRAP
3 C2B pull-ups / 6 ring rows
10 burpees

FIT360
3RFT
750m/500m row
15 goblet squats (53/35)
10 jumping lunges (2-for-1)
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