2020.07.27 – 2020.07.31

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)

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