Monday 20.10.05

Power Snatch
On the min for 30 mins.
Power Snatch x 1

Super Fitness Robot load:
80% or higher of 1RM.

More Likely load:
60% or higher of 1RM.
(consider scaling if this seems unrealistic)

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

Tuesday 20.10.06

Hang Power Clean
On the min for 10 mins.
Hang Power Clean x 1

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

Pause 3 seconds in the catch position. Fix your receiving position during that 3 sec before standing up.

You can go heavy if you want and coach says your form looks good.

This EMOM is giving you a chance to go heavier than during the workout if you can, or it will help you figure out what weight is appropriate for the workout.

Built to Last
21-15-9 reps, for time of:
Handstand Push-up
V-up
Hang Power Clean, 135/95 lbs

Super Fitness Robot time:
5:45 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.

Wednesday 20.10.07

Cut Through the Core
2 rounds for time of:
25 Chest-to-bar Pull-ups
25 GHD Sit-ups
25 Burpee Box Jump Overs, 24/20 in

Super Fitness Robot time:
7:45 or less.

More Likely time:
11:00.
(consider scaling if this seems unrealistic)

Bench Press
5-5-5-5-5

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.

Thursday 20.10.08

Monster Mash (A)
For time:
25 Clean & Jerks, 95/65 lbs
5 Rope Climbs, 15 ft
20 Clean & Jerks, 95/65 lbs
4 Rope Climbs, 15 ft
15 Clean & Jerks, 95/65 lbs
3 Rope Climbs, 15 ft

—Directly into—

Monster Mash (B)
3 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15/10 Bike Calories

*Coach may have you do part 2 first, depending on class size.

*No rest between part 1 and part 2.

If you don’t feel comfortable sharing ropes with others, you can replace each rope climb rep with:

2x pullups (strict)
2x toes to bar (strict)

Example: Instead of 5 rope climbs you would do 10 strict pull-ups and 10 strict toes to bar

Friday 20.10.09

Front Squat
Build to a heay single

On the min x 10 mins.
Front Squat x 1

*Not the same as maxing out. You might set a PR, if you do, cool, if not, don’t sweat it

This is primarily to help you establish a number on the Front Squat that you can use for the % work in the workout.

Friendly Fran
3 rounds for time of:
21 Thrusters, 115/85 lbs
21 Chest-to-bar Pull-ups

If you have never done regular FRAN, do that instead!!!

Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up