20.09.28 – 20.10.02

Monday 20.09.28

Monster Mash (A)
15-12-9 reps, for time of:
Overhead Squat, 135/95 lbs
Chest-to-bar Pull-up

—Rest 5 min—

***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 right weight/movement for overhead squats (part 1) and cleans (part 2)
***You should be able to do all the reps of OHS and whichever pullup progression you choose, unbroken
***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

Monster Mash (B)
5 rounds for time of:
9 Bar Facing Burpees
7 Power Cleans, 155/105 lbs
5 Handstand Push-ups

—Rest 5 min—

***We expect 90% of members to finish Part 1&2 within 30 min
***You should be able to do all your sets of power cleans and HSPU unbroken
***If you can continue to Part 3 and think you’ll be done before the 30 min cap continue
***If you want to stay late to finish, make sure you’re not in the way for next class

Monster Mash (C)
50-40-30-20-10 reps, for time of:
Air Squat
Sit-up

***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

Tuesday 20.09.29

The Lungs and the Legs
3 rounds for time of:
Run, 400 m
30 Thrusters, 45/35 lbs

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

Super Fitness Robot time:
11:00 or less.

More Likely time:
17:00 or less.
(consider scaling if this seems unrealistic)

Bench Press
5-5-5-5-5 for load

Use the heaviest weight you can for each set.
Rest as needed between sets.

Complete if you have time after main workout

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

Wednesday 20.09.30

Bar Muscle up Drills
Practice skills for getting bar muscle ups.

Circus Circuit
5 rounds for time of:
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Bar Muscle-ups

Super Fitness Robot time:
7:00 or less.

More Likely time:
10:00.
(consider scaling if this seems unrealistic)

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

Thursday 20.10.01

Deadlit
1-1-1-1-1-1-1

20 minutes to find today’s heavy single
Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
90% or higher of 1RM.

More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)

…and I get up again
35-25-15 reps, for time of:
Wall Ball, 20/14 lbs
Burpee

Super Fitness Robot time:
8:45 or less.

More Likely time:
12:30.
(consider scaling if this seems unrealistic)

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

Friday 20.10.02

Clean & Jerk
Build to a heavy double
2-2-2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

*3 sec pause when you catch the jerk.

Super Fitness Robot load:
85% or higher of 1RM.

More Likely load:
(consider scaling if this seems unrealistic)
70% or higher of 1RM.

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

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