Monday, April 27th, 2026 WOD

1 RM Testing Schedule

When you choose how to approach your 1 RM, we generally suggest using a 3-max rep or near-max rep attempts as an approach. Set 1 should be slightly below (3-8% less than) your 1 RM. Set 2 should be at or slightly above your suspected 1 RM. Set 3 should be anywhere you feel like going, depending on how sets 1 and 2 went. Ideally, you hit another PR, but if you miss attempt 2, you may need to back off a bit or remain the same.

You can certainly execute more than 3 attempts, but every missed rep means you exhaust your CNS and muscles, leading to a more challenging successive effort. Making smaller jumps that may use the PR plates rather than 2.5 plates may increase feasibility and make it more achievable.

• 4/28: Snatch

• 4/29: Front Squat

• 5/4: Press

• 5/5 Back Squat

• 5/8: Push Press

• 5/11: Power Clean

• 5/12: Deadlift & Bench Press

• 5/14: Jerk

• 5/19: Clean

This Week of Programming

• Tue: Back Squat/ Farmers Carries, Ren Row, Burpees

• Wed: Endurance Murph Prep

• Thu: Power Cleans/ DB "DT"

• Fri:  Zombie Front Squats/ DUs, T2B, HSPU

KSCF Notes

• Murph 2026 is happening a week early this year! Mark your calendars for Saturday, May 16th starting at 9:15 am. Time for all those Push-Ups!! 💪

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

Tempo Pull-ups (4 sec up, 10 down)

3 sets of 2-3

Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)

5-3-3

WOD

"Snake Bite"

Complete 5 Rounds

18 Wall Balls (20/14)

12 Toes to Bar

6 Burpees