Monday 20.08.10
Strength
EMOM x 10 mins
Thruster x 1 rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Work up to a heavy single
Muscle-ups, Thrusters, and Calories
3 intervals, each interval for time, of:
6 Ring Muscle-ups
12 Thrusters, 115/75 lbs
15/10 Bike Calories
Rest 3 mins between each interval
Tuesday 20.08.11
Gymnastics Strength
For time:
50 Strict Pull-ups
Do this for quality, in as few sets as possible
Circuit ‘A’
Complete as many rounds as possible in 5 mins of:
5 Tire Flips
10 Sledge Hammer Strikes
Divide up class and complete all three circuits.
Order of completion doesn’t matter
Rest 3min before next circuit
Circuit ‘B’
Complete as many rounds as possible in 5 mins of:
Sled Push, 50 m
10 Air Squats
Divide up class and complete all three circuits.
Order of completion doesn’t matter
Rest 3min before next circuit
Circuit ‘C’
Complete as many rounds as possible in 5 mins of:
Sprint, 100 m
Weighted Run, 45/25 lbs, 100 m
Class will be divided to complete all three circuits. order of completion does not matter.
Wednesday 20.08.12
T2B, Back Squats, and Running
For time:
30 Toes-to-bars
15 Back Squats, 60% 1RM
Run, 1200 m
24 Toes-to-bars
12 Back Squats, 60% 1RM
Run, 800 m
18 Toes-to-bars
9 Back Squats, 60% 1RM
Run, 400 m
***Bring bar from the ground to start back squatting
Super Fitness Robot time:
21:00 or less.
More Likely time:
30:00 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 20.08.13
Push Press
10 min – Find heaviest triple
Push Press 3-3-3-3-3-3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bar must come from the ground
Pull and Press
Complete as many rounds as possible in 10 mins of:
10/7 Row Calories
5 Push Press, 135/95 lbs
Calorie Conversions:
Assault Bike 1x
Concept 2 Rower 1x
Concept 2 Ski Erg 1x
Super Fitness Robot rounds:
8 rounds or more.
More Likely rounds:
6 rounds or more.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Friday 20.08.14
The Primer
50-35-20 reps, for time of:
Double Under
Hang Power Clean, 95/65 lbs
AbMat Sit-up
Super Fitness Robot time:
11:15 or less (individual).
22:00 or less (team).
More Likely time:
16:00 (individual).
30:00 or less (team).
(consider scaling if this seems unrealistic)
The Punisher
For time:
50 Assault Bike Calories
CrossFit Miramont Weekly Workouts 