26 October 2015 26 October 2015
Monday 26 October 2015 '26 October 2015'

brookPlease read the tv screen by the office for November announcements!

1. Warm-up level 2
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
5 Power Cleans 135/95lbs
5 Front Squat 135/95lbs
5 strict ring dips

2. Lift
Option #1: Find 1RM clean and jerk
If you want another chance at hitting a clean and jerk PR, go for it.
Option #2: Power clean “practice” – work up to some heavy triples. Drop and reset each rep.
If you hit a clean and jerk PR or two during the cycle, it’s time to get used to heavy power movements again.

3. ‘Pennies’
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
This is the official MisFit Athletics benchmark workout. Anyone out there have a sub 10 today?

4. Gymnastics/Accessory
Find your 1RM box jump – short/slow run up allowed

1. Warm-up level 1
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
5 Power Cleans 115/75lbs
5 Front Squat 115/75lbs
5 bench dips

2. Lift
Option #1: Find 1RM clean and jerk
If you want another chance at hitting a clean and jerk PR, go for it.
Option #2: Power clean “practice” – work up to some heavy triples. Drop and reset each rep.
If you hit a clean and jerk PR or two during the cycle, it’s time to get used to heavy power movements again.

3. ‘Pennies’
6 Squat Cleans 185/110
6 chest to bar pullups 6 ring dips
Run 400m
6 Squat Cleans 185/110
6 chest to bar pullups 6 ring dips
Run 400m
6 Squat Cleans 185/110
6 chest to bar pullups 6 ring dips
Run 400m
6 Squat Cleans 185/110
6 chest to bar pullups 6 ring dips

1. Warm-up Base
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
5 Power Cleans 75/55lbs
5 Front Squat 75/55lbs
5 bench dips

2. Lift
Option #1: Find 1RM clean and jerk
If you want another chance at hitting a clean and jerk PR, go for it.
Option #2: Power clean “practice” – work up to some heavy triples. Drop and reset each rep.
If you hit a clean and jerk PR or two during the cycle, it’s time to get used to heavy power movements again.

3. ‘Pennies’
6 power Cleans 135/85
6 ring rows 6 bench dips
Run 400m
6 power Cleans 135/85
6 ring rows 6 bench dips
Run 400m
6 power Cleans 135/85
6 ring rows 6 bench dips
Run 400m
6 power Cleans 135/85
6 ring rows 6 bench dips

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