The Return of Morals! 😇
For the 13th year in a row, we will be tackling “Morals Moran” in honor of Daniel “Sometimes I show up to work out, and end up coaching the class” Moran’s birthday!
Items for the week…
- We are in week 4 of our new strength cycle of back squats (Monday), deadlifts (Wednesday), and front squats (Friday).
- We will be using our 5RM (1RM track) or 10RM (5RM track) numbers from two weeks with our % work this week.
- We will be tackling “Morals Moran” on Tuesday.
- Our FIT360 classes will be on Tuesday and Thursday nights, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 4×5+1 @ 80% of 5RM
back squat: 3×10 @ 80% of 10RM
WOD
15min EMOM
MIN 1: 12/8 calorie row
MIN 2: 10 single-arm kb lunges (53/35)
MIN 3: max push-ups
SKILL
no skill, warm-up movements
WOD / FIT360
“Morals Moran”
9 front squats (115/75)
50 sit-ups
9 front squats (115/75)
40 push-ups
9 front squats (115/75)
30 kb swings (53/35)
9 front squats (115/75)
20 pull-ups
9 front squats (115/75)
10 handstand push-ups
STRENGTH
deadlift: 4×5+1 @ 80% of 5RM
deadlift: 3×10 @ 80% of 10RM
WOD
30 push balls (20/14)
25 ring rows
20 box jump overs (20/16)
15 kb snatches (35/26)
25 push balls (20/14)
20 ring rows
15 box jump overs (20/16)
10 kb snatches (35/26)
20 push balls (20/14)
15 ring rows
10 box jump overs (20/16)
5 kb snatches (35/26)
SKILL
no skill, warm-up movements
WOD / FIT360
40 minute running clock
Alternating EMOM until 200 wall balls
MIN 1: 8 deadlifts (45% of 1RM)
… max wall balls in remaining time.
MIN 2: 8 toes-to-bars
… max wall balls in remaining time.
… max cal row in remaining time after 200 wall balls.
STRENGTH
front squat: 4×5+1 @ 80% of 5RM
front squat: 3×10 @ 80% of 10RM
WOD
EMOM 1 rope climb + 3 burpees
max russian swings (53/35)
… collecting a total of 150.
7AM/8AM
FIT360
25min AMRAP
5 burpee box jumps (20/16)
5 handstand push-ups
5 mb cleans (20/14)
5 sit-ups (20/14)
5 see-saw kb push presses (35/26)
200m row
9AM
Partner FIT360
30min AMRAP
5 burpee box jumps (20/16)
5 handstand push-ups
5 mb cleans (20/14)
5 sit-ups (20/14)
5 see-saw kb push presses (35/26)
250m row
FIT360
27min EMOM
MIN 1: 1 kb complex (35/26)
MIN 2: max muscle-ups
MIN 3: 10 kb snatches (35/26)
