Monday
For time:
20 Knees to Elbow
30 Overhead squats (115lbs/75lbs)
20 Pull-ups
20 Overhead squats (135/95lbs)
20 Pull-ups
10 Overhead squats (165lbs/110lbs)
20 Knees to Elbow
*24:00 Time Cap
Above and Beyond
3 rounds:
8 bench press
8 overhead tricep extension
8 DB reverse fly
Tuesday
A) For Time:
300 ft DB Farmer’s Carry (50/35)
30/25 Cal Bike
200 ft Farmer’s Carry
20/15 Cal Bike
100 ft. Farmer’s Carry
10/5 Cal Bike
B) 3 Rounds for quality:
3 Turkish Get-ups (L/R)
6 Single Leg KB Deadlifts (L/R)
12 GHD Sit-ups
Above and Beyond
3 rounds:
8 DB power clean
8 wide grip pullup
8 barbell front rack lunges
Barbell Club:
Hang Clean 3×6 at 70% 1RM
Pause Front Squat 4×8
*Use the same weight for each set.
*stay below 75% or a 7/10 scale
Dumbbell Shoulder Press 3×8
Wednesday
A) 10:00 EMOM:
5 Shoulder Press
10 DB Bent-over Rows
B) 16:00 Partner AMRAP:
2-4-6-8-10…
Lateral Burpees
Calorie Row
*One partner working at a time.
*Both partners do 2 reps of each, then 4 reps of each etc.
Above and Beyond
3 rounds:
8 inverted row
8 banded press down
8 alternating DB hammer curl
Thursday
For Time:
30 Calorie Row or Bike
40 Burpees to 6″ target
50 DB Box Step-overs (50/35 lb, 24″/20″ box)
40 Burpees to 6″ target
30 Calorie Row or Bike
*20:00 Time Cap
*Complete the Calories on different machines
Above and Beyond
3 rounds:
8 narrow grip bench press
8 DB curl to overhead press
8 DB complex of 1 fly + 1 DB chest press
Barbell Club:
Power Clean from Blocks Above The Knee 3-3-3-3-3
A single max effort Box Jump for total height.
3 rounds for quality of:
10 Dumbbell Hammer Curls
10 Dips
*or as many dips as possible
Friday
For Time:
10-8-6-4-2
Bar Muscle-ups
Squat Snatch (95/65)
Above and Beyond
Surprise weekly challenge
Saturday
A) For time:
Run 1mile
B) Back SQT:
5×5
*3 sec pause at the bottom
Sunday
Team workout – TBA
Rowing Club
Barbell Club:
Record your best Power Clean 2 rep max lift.
Record your best Back Squat 2 rep max lift.
Tabata GHD Back Extension
CrossFit Miramont Weekly Workouts 