The Bane of Brian! 😅
Temps are weather are all over the map this week. So, we would love to say the best month of the year is ringing in Spring early, but looks like that’d be a lie… for now.
Items for the week…
- We are testing our 5RM/8RM clean (Monday), 5RM/10RM split jerk (Wednesday), and 5RM/8RM power clean (Friday).
- We are going to tackle our homegrown benchmark, Brian’s Bane, on Saturday morning!
- We are in week 3 of our new gymnastic skill work cycle.
- Our FIT360 classes will be on Tuesday and Thursday evenings, Saturday and Sunday mornings this week.
STRENGTH
clean: 5RM/8RM
WOD
7min EMOM
20 double unders
6 single-arm kb snatches (35/26)
1 minute rest
7min EMOM
5 burpees
6 single-arm kb thrusters (35/26)
SKILL
gymnastics
WOD
2 rounds
21 box jumps (24/20)
7 back squats (75% of 1RM PP)
1 minute rest
2 rounds
21 wall balls (20/14)
7 shoulder-to-overheads (75% of 1RM PP)
1 minute rest
2 rounds
21 mb sit-ups (20/14)
7 front squats (75% of 1RM PP)
FIT360
17min AMRAP
3 single-arm db devils presses (45/25)
6 box jump overs (24/20)
12 sit-ups
24 double unders
STRENGTH
split jerk: 5RM/10RM
WOD
40 deadlifts (30% of 1RM)
40 russian swings (70/53)
2 minutes rest
30 single-arm kb lunges (53/35)
30 push-ups
SKILL
core
WOD
20min AMRAP
250m/200m row
35 double unders
3-4-5-6… presses (30% of 1RM)
1 muscle-up
FIT360
18min AMRAP
20 double unders
12 jumping lunges
10 handstand push-ups
4 burpees to 6″ target
STRENGTH
power clean: 5RM/8RM
WOD
14min EMOM
MIN 1: 4 body blasters
MIN 2: 4 kb complexes (35/26)
7AM/8AM
FIT360
“Brian’s Bane”
40 calorie row
40 mb cleans (20/14)
40 russian swings (53/35)
40 jumping squats
40 calorie row
40 hand-release push-ups
40 jumping lunges (1-for-1)
40 kb thrusters (35/26; each hand)
40 calorie row
9AM
Partner FIT360
“Brian’s Partner Bane”
45 calorie row
45 mb cleans (20/14)
45 russian swings (53/35)
45 jumping squats
45 calorie row
45 hand-release push-ups
45 jumping lunges (1-for-1)
45 kb thrusters (35/26)
45 calorie row
FIT360
700m/620m row
40 wall balls (20/14)
600m/520m row
30 single-arm kb/db lunges (53/35)
500m/420m row
20 burpees to a target
400m/320m row
10 strict pull-ups
