*Starting a strength cycle the following week, expect to test various maxes on Thursday’s
*Friday Night Lights will be October 11th
*Adding extra “Barbell Club” classes the 2nd week in October
Monday
A) POWER CLEANS, Every 90sec
5 X 2
*reps must be unbroken
B) 18:00 AMRAP W/ PARTNER
200M RUN
15 TOES TO BAR
15 POWER CLEANS (115/80)
*Alternate each movement with your partner
Above and Beyond
Banded couch stretch
2min straight per leg
Tuesday
“KELLY”
5 RFT
400M RUN
30 BOX JUMPS (24″/20″)
30 WALL BALLS (20/14 lb.)
Above and Beyond
5min:
Foam roll your calves
*Apply pressure at various spots and rotate foot
Barbell Club:
Establish 1Rep Max:
Clean and Jerk
3 rounds for quality of:
8 Front Raises
8 Dumbbell Reverse Flies
Wednesday
A) 10:00 EMOM
3 POWER SNATCHES
B) 10:00 EMOM
1 STRICT PULL-UP + 2 PUSH-UPS
2 STRICT PULL-UP + 4 PUSH-UPS
3 STRICT PULL-UP + 6 PUSH-UPS…
Above and Beyond
2min each side
Banded Lat distraction
Thursday
FOR TIME
30 GHD SIT-UPS
90 FT. FRONT RACK DB LUNGE (50/35)
30 CALORIE BIKE
Above and Beyond
2min each
Banded ankle distraction / calf stretch
Barbell Club:
Snatch pull:
5×2
Establish 1Rep Max
Front Squat
Friday
For Time (24:00 Cap)
1 Mile run
100 Double-unders
50 Thrusters (95/65)
25 Bar-facing burpees
10 Bar muscle-ups
Above and Beyond
Weekly Challenge
Saturday
“Tabata Something Else”
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*perform on 16min running clock
Sunday
Team workout – TBA
Rowing Club
Barbell Club:
Establish 1Rep Max:
Clean Grip Deadlift
3 rounds for quality of:
8 Bulgarian Split Squats
8 Dips
*8each leg
*keep weight low enough to have quality reps
CrossFit Miramont Weekly Workouts 