20.09.07 – 20.09.11

Monday 20.09.07

DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

OR complete the RX’d partner option…

Teams of 2
For time:
120 Deadlifts, 155/105 lbs
90 Hang Power Cleans, 155/105 lbs
60 Push Jerks, 155/105 lbs

Super Fitness Robot time:
Men, 9:14 or less.
Women, 8:25 or less.

More Likely time:
Men, 12:50 or less.
Women, 11:48 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.

Tuesday 20.09.08

10 min of Pull-up practice

Practice the highest level pull-up you are close to achieving:

  • Strength, kipping, butterfly

Half Murph
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with an 800 m run. If you’ve got a 20/14 lb vest or body armor, wear it.

Other Equipment Conversions:
Replace each 800 m of running with 2400 m on the Assault Bike or 1000 m on the Concept 2 Rower or Ski Erg

Super Fitness Robot time:
Men, 19:33.
Women, 22:34.

More Likely time:
Men, 25:30.
Women, 28:39.
(consider scaling if this seems unrealistic)

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

Wednesday 20.09.09

Snatch Drill 1 – Tall Snatch (10min)

Practice getting under the bar to the appropriate height, try adding weight

Snatch Drill 2 – Snatch Balance (10min)

Practice getting under the bar to the appropriate height, try adding weight

As many reps as possible in 8 mins of:

2 Hang Power Snatches, 95/65 lbs

Shuttle Run, 20 m (2x 10 m)

4 Hang Power Snatches, 95/65 lbs

Shuttle Run, 40 m (4x 10 m)

6 Hang Power Snatches, 95/65 lbs

Shuttle Run, 60 m (6x 10 m)

Continue adding 2 reps + 20 m each round until time expires.

Super Fitness Robot rounds: Completing the round of 18 hang power snatches and 180 m of shuttle runs.

More Likely rounds: Completing the round of 12 hang power snatches and 120 m of shuttle runs. (consider scaling if this seems unrealistic)

Thursday 20.09.10

Jump, Swing, Stroll, and Press

Jump rope Practice (10min)

Try to work on the highest jump rope level possible

  • Single, single, double, double-under, triple-under

4 rounds for time of:
50 Double Unders
25 Russian Kettlebell Swings, 53/35 lbs
15 Walking Lunges
10 Ring Dips

Super Fitness Robot time:
12:30 or less.

More Likely time:
18:00.
(consider scaling if this seems unrealistic)

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

Friday 20.09.11

Move some weight: Clean—Squat—Squat Clean
Power Clean 3-3-3-3, using heaviest weight per set
Front Squat 2-2-2-2, using heaviest weight per set
Squat Clean 1-1-1-1, using heaviest weight per set

Super Fitness Robot load:
Using 70% or more of your 1RM power clean for all movements.

More Likely load:
Using 50% or more of your 1RM power clean for all movements.
(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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