Brian's Bane... Back Again! 😮
No, we won’t be upping the reps of “Brian’s Bane” from last year. Don’t worry. It’s only every 10 years!
Items for the week…
- This is the start of new strength cycle press (Monday), deadlift (Wednesday), and push press (Friday).
- We will be taking a crack at the annual “Brian’s Bane” on Thursday!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm this week.
STRENGTH
press: 1RM (test)
Last tested on 08/28/23.
WOD
21-15-9
front squats (40% of 1RM)
push-ups
sit-ups (20/14)
SKILL
choice
WOD
16min AMRAP
12 kb snatches (53/35)
200m row
2 wall walks
FIT360
Every 10 minutes for 3 rounds
200 single unders
40 wall balls (20/14)
30/24 calorie row
20 box jump overs (24/20)
10 mb burpee step-overs (24/20)
STRENGTH
deadlift: 1RM (test)
Last done on 08/30/23.
WOD
20-15-10-5
toes-to-bars
burpees
jumping squats
SKILL
warm up movements
WOD / 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
STRENGTH
push press: 1RM (test)
Last done on 09/01/23.
WOD
12min EMOM
4, 5, or 6 wall balls (20/14)
4, 5, or 6 ring dips
4, 6, or 8 goblet lunges
7AM/8AM
WOD
40 single-arm overhead lunges (35/26)
then
21-15-9
calorie row
strict pull-ups
then
40 single-arm overhead lunges (35/26)
9AM (partners)
Partner WOD
70 single-arm overhead lunges (35/26)
then
45-35-25
calorie row
strict pull-ups
then
70 single-arm overhead lunges (35/26)
WOD
28min AMRAP
10 box jumps (24/20)
10 kb push presses (35/26)
10 ring rows
… E2MOM 1 wall walk
