A Busy Week! 😅
Lots going on this week as we welcome June to the calendar!
Items for the week…
- We have “Murph” programmed for Monday, and for anyone who hasn’t tackled in the past … all versions are available! Each year we have people doing a full Murph, a half Murph, a partner Murph … whatever you feel is a challenge for you at this stage in your fitness is cool by us.
- And then on Saturday we have our 7th annual 13’s Fittest! Doors open at 6:30am, and first heat is at 9am. Look for heat assignments being sent out this week!
- As we normally do… we have canceled the Friday 5:30pm, as we start preparing for Saturday morning after the 3:30pm class. For anyone coming to the 3:30pm class, we’re always happy for any help you can give us before you jam out!
- We will be using our 3RM/8RM numbers from two weeks ago this week for our front squat (moved to Tuesday, because of Murph), deadlift (Wednesday), and back squat (Friday).
- Our FIT360 classes will be on Thursday night, and Sunday morning this week.
WOD
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
STRENGTH
front squat: 3×3+1 @ 85% of 3RM
front squat: 3×8 @ 85% of 8RM
WOD
Every 30 seconds for 5 rounds
MIN 1: max calorie row; 30 seconds rest
MIN 2: max push balls (20/14); 30 seconds rest
MIN 3: max kb snatches (53/35); 30 seconds rest
STRENGTH
deadlift: 3×3+1 @ 85% of 3RM
deadlift: 3×8 @ 85% of 8RM
WOD
200m run
25 back squats (50% of 1RM push press)
200m run
20 push jerks (same)
200m run
15 hang power cleans (same)
200m run
10 push presses (same)
200m run
5 front rack lunges (same)
SKILL
choice
WOD
10RFT
1 wall walk
6 front squats (40% of 1RM)
12/9 calorie row
FIT360
8min AMRAP
5 handstand push-ups
10 box jumps (30/24)
1 minute rest
8min AMRAP
5 russian swings (70/53)
10 kb thrusters (35/26)
SKILL
back squat: 3×3+1 @ 85% of 3RM
back squat: 3×8 @ 85% of 8RM
WOD
500/400-400/300-300/200-200/100m row
25-20-15-10 wall balls (20/14)
10-8-6-4 ring dips
13’S FITTEST
FIT360
MIN 1: 5 devil’s preses (45/25)
MIN 2: 10 kb squats (35/26)
MIN 3: 15 push-ups
MIN 4: 10 kb lunges (35/26)
MIN 5: 15 sit-ups
