Monday 6.3.24
The Monument Fitness Annual In-House Throwdown is coming up on Saturday, June 15th. It is a BIG weekend in Charlestown as it is Bunker Hill Parade weekend, so the throwdown is aptly named “The Battle of Bunker Hill In-House Throwdown”.
This year is going to be awesome and a bit different than last year. Your coaching staff will be making the teams, you just need to sign up. There are fliers with QR codes around the gym that bring you right to the sign-up form, or you can click here and get it done in 20 seconds. We will pair people up based on skill level so all teams are as even as possible. The workouts are going to be a blast as well and will be announced tomorrow.
It will also be a bit tighter timeframe. We are shooting for 8am start and 10am finish. Every team will get two great workouts, and we will have brunch and mimosas after. Then, if you and family and/or friends are hitting up the Saturday parade weekend festivities around town you will already be more fit, well nourished, and ready to roll for the best weekend of the summer.
Ability and fitness level do not matter for this event. As you will see, both workouts are great tests of fitness with a little fun thrown in each one. We will of course have prizes and lots of bragging rights for winning teams. Workout 1 is official and announced below. WOD 2 coming tomorrow!
Workout 1 for the 2024 In-House Team Throwdown WODs : June 15, 2025
WOD 1: 3 rounds, rest 1m after each round
3 Minute AMRAP
10 russian kb swings 53/35 or 12 kb swings 35/26 - modified
10 front squats 65/45
6 synchronized burpees
Partner who finishes front squats starts at kb swings after the synchronized burpees.
During the 1 minute rest perform AMRAP ball in a cup. Partners must alternate who performs ball in a cup. Ball in a cup reps count x 2
June Movement Focus : SQUAT!
New month, new focus. This month we are going to be focusing on…SQUATTING! I know many of you might be asking how that is different than most months. This would be a good question. We might not be squatting any more frequently than other months, but we will be focusing on it on Wednesday and Friday. Wednesday’s will always be low bar back squat and Friday’s will have a squat centric WOD, and this Friday’s will be repeated on June 28th. So, mark your calendars and get ready to get HUGE this month.
MONDAY
Strength: Power clean and push jerk complex
EMOM 10m: 2 power cleans + 2 push jerk
WOD: For time
150 kb swings 53/35
- E90s perform 25 double unders including start
S: modified kb weight, 25 singles
L1: 35/26, mix du/su
Rx+: 35
