Monday 2020.07.27
Monster Mash (a)
12-9-6 reps, for time of:
Squat Clean, 155/105 lbs
Bar Muscle-up
Rest 5 mins
Monster Mash (b)
5 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Push Jerks, 155/105 lbs
Rest 5 mins
Monster Mash (c)
Complete as many rounds as possible in 7 mins of:
25 Double Unders
5 Hang Power Cleans, 155/105 lbs
Tuesday 2020.07.28
Gymnastics
For distance:
Handstand Walk: 1x 10 mins
Burpees and Wallballs (a)
21-15-9 reps, for time of:
Burpee
Wall Ball, 20/14 lbs
Rest 5 mins
Burpees and Wallballs (b)
15-12-9 reps, for time of:
Burpee
Wall Ball, 20/14 lbs
Super Fitness Robot time:
5:00 or less on the 21-15-9.
4:00 or less on the 15-12-9.
More Likely time:
7:30 on the 21-15-9.
6:00 or less on the 15-12-9.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Wednesday 2020.07.29
Front Squat
1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Super Fitness Robot load:
85% or higher of 1RM.
More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)
Dumbbell Box Step-ups
For time:
50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
Starting at 0:00, complete 5x abmat sit-ups every :30 sec that elapses
Thursday 2020.07.30
Strength
Every 1 min for 14 mins, alternating between:
12 Shoulder Press
8 Snatch Grip Sotts Press
Heaviest weight possible for each
Individual Metcon
4 rounds for time of:
10 Clean & Jerks, 115/75 lbs
5 Ring Muscle-ups
Super Fitness Robot time:
6:00 or less.
More Likely time:
10:00 or less.
(consider scaling if this seems unrealistic)
OR complete the RX’d partner option…
Partner Metcon
Teams of 2
2 rounds for time of:
Partner A:
5 Ring Muscle-ups
20 Clean & Jerks, 115/75 lbs
5 Ring Muscle-ups
Partner B:
5 Ring Muscle-ups
20 Clean & Jerks, 115/75 lbs
5 Ring Muscle-ups
Friday 2020.07.31
Cardio Test
Run: 1 mi Time Trial
This is an all out effort for time!
Metcon
3 rounds for time of:
15 Knees-to-elbows
20 Dumbbell Power Snatches, 50/35 lbs
For time (or not).
Or use a barbell, 75/55 lbs.
Super Fitness Robot time:
6:30 or less.
More Likely time:
10:00 or less.
(consider scaling if this seems unrealistic)
