20.09.21 – 20.09.25

Monday 20.09.21

Monster Mash (A)
21-15-9 reps, for time of:
Knees-to-elbow
Push-up
Bike Calorie

Rest 5 mins

***Brief, skill and drills, will be 20 min or less
***Workout overall time cap is 30 min
***Key in this warmup will be making sure you have time to work up to the deadlift weight in part 2
***At the 30 min time cap, expectation is everyone stops, and starts to clean up remaining areas for the next class
***If you want to continue, do so after you clear out your area for the next class, and continue out of the next classes way πŸ™‚

Monster Mash (B)
3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders

Rest 5min

***We expect 90% of members to finish PartS 1 & 2 in 30 min
***If you can continue to Part 3 and think you’ll be done before the 30 min cap continue
***Make sure you’re not holding up the next class πŸ™‚

Monster Mash (C)
6 rounds for time of:
15 Wall Balls, 20/14 lbs
8 Kettlebell Swings, 70/53 lbs

***Chances are you will not finish during class if you choose to do part 3
***Coaches won’t really brief or prepare you for these movements
***If you can complete this section within the 30 min overall time cap, good for you!
***If you want to stay late to finish, make sure you’re not in the way for next class πŸ™‚

Tuesday 20.09.22

The Downside Up
For time:
10 Rope Climbs, 15 ft
10 Back Squats, 65% 1RM
Handstand Walk, 10 m
10 Ring Muscle-ups
10 Back Squats, 65% 1RM
Handstand Walk, 10 m
10 Bar Muscle-ups
10 Back Squats, 65% 1RM
Handstand Walk, 10 m

***If you don’t feel comfortable sharing a rope, you can sub for 10 strict toes to bar and 10 pullups and call it RX still!

Super Fitness Robot time:
10:00 or less.

More Likely time:
17:00 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.

Wednesday 20.09.23

Clean Primer
On the min for 10 mins: Power Clean
2 Power Cleans, pick load

Chance to go heavy if you’re proficient, if not so much, then it’s a chance to practice technique and find the weight you’ll use in the workout

The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Super Fitness Robot rounds:
25 rounds or more.

More Likely rounds:
20 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.

Thursday 20.09.24

Cutting the Core
3 rounds for time of:
40/30 Row Calories
20 Box Step-ups, 24/20 in
20 AbMat Sit-ups
Plank Hold, 1 min

Calorie Conversions:
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
17:00 or less.

More Likely time:
24:00 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.

Friday 20.09.25

Strict Press 1RM
Record your best Strict Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

In the event you don’t have one, this is a chance to establish a 1RM

Can’t Feel My Arms!
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Shoulder Press, pick load
Strict Pull-up

Super Fitness Robot load:
70% or higher of 1RM shoulder press.
All pull-ups unbroken.

More Likely load:
50% or higher of 1RM shoulder press.
Pull-ups broken up.
(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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