Insane muscle building, fat burning, heart pounding, exhilarating workouts for Oct. 7-13th

Featured

*We won’t be posting Above and Beyond on the blog or BTWB for a little while.  Going to experiment with something in its place for a little while.  Stay tuned in your next class.

*In order to try and get maximum participation in the CrossFit Open workouts we decided at our Coaches meeting that we would run the CrossFit Open workout in all classes on Fridays.  The “Friday Night Light” event will begin officially at 5:15pm with a brief and workouts will begin at 5:30pm in heats.

*Once the workouts are announced on Thursday night, you’ll see a Google Spreadsheet published on the FB members page to sign up for FNL heats.

Monday

On a 18:00 clock

A) 0:00-7:00

800M run

AMRAP “DT” in remaining time

B) 7:00-13:00

800M RUN

AMRAP “DT” in remaining time

C) 13:00-18:00

800M RUN

AMRAP “DT” in remaining time

*DT =’s

12x deadlift

9x hang power clean

6 push jerk

Barbell Club:

2 clean pull + 1 SQT clean

6×1 @ 65%

Back squat

5×5 @ 65%

4 rounds for quality of:

10 Seated Dumbbell Press

10 Dumbbell Lateral Raises

Metcon Mania

For 5 cycles:

AMRAP in 6 mins of:

Run, 400 m

12 Kettlebell Deadlifts, 53/35 lbs

 9 Kettlebell Swings, 53/35 lbs

 6 Kettlebell Push Press, 53/35 lbs

*Rest 1 min between each cycle.

*For each cycle restart the AMRAP.

Tuesday

FOR TIME W/ PARTNER

50 Cal Row + Plate Bear Hug Hold (45/25)

40 Power Cleans (135/95)

30 Ring Push-ups

40 Cal Row + Plate Bear Hug Hold (45/25)

30 Power Cleans (145/100)

20 Ring Push-ups

30 Cal Row + Plate Bear Hug Hold (45/25)

20 Power Cleans (155/105)

10 Ring Push-ups

*Split reps as needed

*Advance athletes can perform Ring Dips

Barbell Club:

2 snatch pull + 1 snatch

10×1 @ 65%

2 front squat + 1 split jerk

3×1 @ 70%

% based on 1RM Jerk

4 rounds for quality of:

8 Banded Leg Curls

8 Dumbbell Bulgarian Split Squats

Metcon Mania

For time:

50 Row Calories

Plate Squat Hold, 45/25 lbs, 1 min

40 Medicine Ball Cleans, 20/14 lbs

30 Ring Push-ups

40 Row Calories

Plate Squat Hold, 45/25 lbs, 1 min

 30 Medicine Ball Cleans, 20/14 lbs

20 Ring Push-ups

30 Row Calories

Plate Squat Hold, 45/25 lbs, 1 min

20 Medicine Ball Cleans, 20/14 lbs

10 Ring Push-ups

Wednesday

20:00 EMOM (5 ROUNDS FOR REPS)

A. 0:30 Assault Bike

B. 0:30 Rope Climbs

C. 0:30 Double Unders

D. 0:30 Dumbbell Step Ups @24″/20″ (50/35)

Barbell Club:

Power clean

6×2

Clean-grip deadlift

5 rep max

Suitcase carry

6×1

Metcon Mania

5 rounds, 30 secs per station, of:

Assault Bike

Pull-up

Double Under

Dumbbell Box Step Over, 35/20 lbs, 24/20 in

*Perform this like “Fight Gone Bad”

*rotate immediately to the next station every 30 secs

*the clock does not stop or reset between stations.

Thursday

8 week Strength Program

WEEK 1 – “CrossFit Total”

For max total load:

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

*3-5 attempts at each lift in a 10-minute window.

*30 minutes total

Power snatch

Barbell Club:

6×2

Back squat

5 rep max

Metcon Mania

3 rounds for time of:

Row, 500 m

12 Kettlebell Deadlifts, 70/53 lbs

21 Box Jumps, 24/20 in

Friday

CrossFit Open Event 1

*The daily workout will be the CrossFit Open workout. 

*You can do this at your regular class time or at Friday Night Lights

**FNL officially kicks off at 5:15pm with a Open brief and heats will run 5:30pm through ~7:15pm

**No Barbell Club or Metcon Mania, 4:15pm will be the CrossFit OPEN workout

Saturday

“Job’s Challenge” Team edition

3 rounds for time of:

20 Burpees

15 Pull-ups

60 Jumping Lunges

25 Push-ups

Row, 1000 m

*one partner performs a 100m Med Ball run, while the other partners complete reps, splitting as needed

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

The Big Clean Complex 1 rep

1 rep= 12 reps of movement:

1 high hang clean +

1 hang clean +

1 full clean +

1 push press +

1 high hang clean +

1 hang clean +

1 full clean +

1 push jerk +

1 high hang clean +

1 hang clean +

1 full clean +

1 split jerk

= 1 Rep