2020.08.24 – 2020.08.28

Monday 20.08.24

Monster Mash (a)
21-15-9 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Bike for Calories

Rest 5 minutes

Monster Mash (b)
7 rounds for time of:
7 Power Cleans, 115/75 lbs
7 Chest-to-bar Pull-ups

Rest 5 minutes

Monster Mash (c)
3 rounds for time of:
25 Burpees
Plank Hold, 1 min

Tuesday 20.08.25

Clean & Jerk
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:
90% or more of you 1RM.

More Likely load:
75% or more of your 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 20.08.26

Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

OR complete the RX’d partner option…

Team Nancy
Teams of 2
5 rounds for time of:
Run, 400 m
15 Synchronized Overhead Squats, 95/65 lbs

Runs must be done together.

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 500 m on the Concept 2 Rower, 500 m on the Concept 2 Ski Erg, or 1000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:
Men: 13:35 or faster (individual).
Women: 14:30 or faster (individual).
Team: 16:00 or less.

More Likely time:
Men: 16:30 or faster (individual).
Women: 17:30 or faster (individual).
Team: 19:30.
(consider scaling if this seems unrealistic)

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

Thursday 20.08.27

4 RFT: Kettlebell Swings, Box Jumps and AbMat Sit-ups
4 rounds for time of:
20 Kettlebell Swings, 53/35 lbs
20 Box Jumps, 24/20 in
20 AbMat Sit-ups

Super Fitness Robot time:
11:30 or less.

More Likely time:
16:30.
(consider scaling if this seems unrealistic)

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

Friday 20.08.28

Gymnastics Part – 1
Handstand Hold
1x 240 secs

Accumulate 2-4 mins. Open floor or against a wall.

10 min or less to accumulate this time

Gymnastics Part – 2
As many reps as possible in 10 mins of:
Muscle-up

PRACTICE. Work on the skill to accumulate muscle-ups

Metcon – Part 1
3 rounds for time of:
14 Handstand Push-ups
7 Bar Muscle-ups

Rest 3 mins, then…

Metcon – Part 2
3 rounds for time of:
15 Chest-to-bar Pull-ups
15 Ring Dips
15 V-ups

Super Fitness Robot time:
3:30 or less on the 1st workout.
5:30 or less on the 2nd workout.

More Likely time:
6:00 on the 1st workout.
9:00 on the 2nd workout.
(consider scaling if this seems unrealistic)

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