The “2019 Open” is coming again…CFM vs Castro, round 2!

*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

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