20.07.20 – 20.07.24

Monday 20.07.20

Monster Mash
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Clean & Jerks, 135/95 lbs
Shuttle Run, 200 m (4x 50 m)
10 Overhead Squats, 135/95 lbs
Shuttle Run, 200 m (4x 50 m)
10 Ring Muscle-ups
Shuttle Run, 200 m (4x 50 m)
10 Burpee Box Jump Overs, 24/20 in

Tuesday 20.07.21

Row 3 x 1000m
Each for time:
Row: 3 x 1000 m

Rest as needed between efforts.

Other Equipment Conversions:
Replace each 1000 m on the Concept 2 Rower with 800 m of running, 2400 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 1000 m on the Concept 2 Ski Erg, or 2000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:
3:30 or less for men (per 1000 m).
4:00 or less for women.

More Likely time:
3:50 or less for men (per 1000 m).
4:30 or less for women.
(consider scaling if this seems unrealistic)

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

Wednesday 20.07.22

Individual option
5 rounds for time of:
50 Double Unders
15 Push Press, 75/55 lbs
10 Toes-to-bars

Compare to 10.19.2019.

OR…complete the RX’d Partner Option.

Super Fitness Robot time:
9:30 or less.

More Likely time:
14:00 or less.
(consider scaling if this seems unrealistic)

Partner option
Teams of 2
For time:
500 Double Unders
150 Push Press, 75/55 lbs
100 Toes-to-bars

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

Thursday 20.07.23

4 RFT: Shuttle Runs, Box Jumps, Hang Power Cleans and Ring Dips
4 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
20 Box Jumps, 24/20 in
10 Hang Power Cleans, 155/105 lbs
10 Ring Dips

Super Fitness Robot time:
13:30 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.

Friday 20.07.24

Intervals: Dumbbell Farmers Carries, GHD Sit-ups, Dumbbell Thrusters and Pull-ups
3 intervals, each interval for time, of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
25 GHD Sit-ups
15 Dumbbell Thrusters, 50/35 lbs
15 Pull-ups

Rest 3 mins between each interval.

Or use a barbell, 95/65 lbs.

Super Fitness Robot time:
2:30 or less per interval.

More Likely time:
3:30 or less per interval.
(consider scaling if this seems unrealistic)

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

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