Brian's Bane Returns
Thank you to everyone who came out to celebrate at our place on Saturday night. It was great to see everyone in their classiest t-shirts. I hope everyone is looking forward to Tuesday’s annual workout!
Items for the week…
- Tuesday is the annual homegrown benchmark, “Brian’s Bane”. Enjoy!
- We will be working off of last week’s 5RM numbers this week, so keep those handy for our back squat (Monday), hang power clean (Wednesday), and front squat (Friday).
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
- Registration for 13’s Fittest 2023 is open … find your partner and register! Spots are limited.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
back squat: 5×7 @ 75% of 5RM
WOD
12min EMOM
Level 3
MIN 1: 9 deadlifts (55% of 1RM)
MIN 2: 8 box jumps (30/24)
MIN 3: 7 strict handstand push-ups
Level 2
MIN 1: 9 deadlifts (50% of 1RM)
MIN 2: 8 box jumps (24/20)
MIN 3: 7 handstand push-ups
Level 1
MIN 1: 9 deadlifts (45% of 1RM)
MIN 2: 8 box jumps (20/16)
MIN 3: 7 push-ups
SKILL
core work
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
hang power clean: 5×6 @ 75% of 5RM
WOD
16min EMOM
MIN 1: 1 barbell complex
MIN 2: 2-3 wall walks
SKILL
choice skill work
WOD
1000m row
60 burpees
40 kb deadlifts (70/53)
20 knees-to-elbows
8 rope climbs
FIT360
20min EMOM
MIN 1: 5 mb sit-ups (20/14) + 5-7 wall balls (20/14)
MIN 2: 6 russian twists (20/14) + 10 step-overs (20;20/16;14)
STRENGTH
front squat: 5×7 @ 75% of 5RM
WOD
Every 3 minutes for 5 rounds
15/12 calorie row
8 burpee box jumps (20/16)
max toes-to-bars
1 minute rest
7AM/8AM
500m row (80% effort)
1 minute rest, then
5 rounds
7 russian swings (70/53)
4 strict pull-ups
1 rope climb
9AM (partners)
750m row (80% effort)
then
6 rounds
8 russian swings (70/53)
5 strict pull-ups
2 rope climbs
WOD
30min AMRAP
20 double unders
10 ring rows
5 wall balls (20/14)
1 minute rest
