20.07.13 – 20.07.17

Monday 20.07.13

Monster Mash (A)
15-12-9 reps, for time of:
Deadlift, 275/185 lbs
Bar Facing Burpee

Monster Mash (B)
3 rounds for time of:
Handstand Walk, 15 m
15 Hang Squat Snatches, 95/65 lbs

Monster Mash (C)
21-15-9 reps, for time of:
Row Calorie
Bike Calorie

Tuesday 20.07.14

Squat
Back Squat
1-1-1-1-1-1-1

Super Fitness Robot load:
90% or higher of 1RM.

More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.07.15

Shuttle Runs, Dumbbell Power Cleans and Dumbbell Push Press
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell Power Cleans, 50/35 lbs
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell Push Press, 50/35 lbs

Super Fitness Robot time:
12:00 or less.

More Likely time:
19:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.07.16

Push-ups, AbMat Sit-ups, Kettlebell Swings and 600 m
For time:
80 Push-ups
80 AbMat Sit-ups
40 Kettlebell Swings, 53/35 lbs
Run, 600 m
40 Push-ups
40 AbMat Sit-ups
20 Kettlebell Swings, 53/35 lbs

Super Fitness Robot time / rounds:
16:00 or less.

More Likely time / rounds:
23:30 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Friday 20.07.17

Karen
For time:
150 Wall Balls, 20/14 lbs, 10/9 ft

Super Fitness Robot time:
7:00 or less.

More Likely time:
9:30 or less.
(consider scaling if this seems unrealistic)

OR complete the partner option…

Wall Balls for Days
Teams of 2
For time:
300 Wall Balls, 20/14 lbs

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.