20.10.12 – 20.10.16

Monay 20.10.12

Box Jump
10 min – Establish Max height

If you’re uncomfortable jumping on a box, or maybe you are comfortable with one height but not another… this is a chance to practice and get comfortable with "the next" box height (20in – 24in – 30in – 36in)

If you are comfortable with box jumps, see how high you can go!

Deadlift
On the min for 10 mins:
Deadlift x 1, pick load

If you feel good about this lift and know your max, feel free to attempt higher.
If you don’t have a max, the highest number you find today will be nice to have for future reference.
Shoot to do the workout with ~40-50% of the weight you achieve here.
Don’t exceed the "RX" weights in the workout though!

Climb to Safety
21-15-9-6-3 reps, for time of:
Deadlift, 185/135 lbs
Box Jump, 24/20 in

Super Fitness Robot time:
5:30 or less.

More Likely time:
9:00.
(consider scaling if this seems unrealistic)

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

Tuesday 20.10.13

Restless Monster Mash (Part 1)
3 rounds for time of:
30 Single Arm Dumbbell Power Snatches, 50/35 lbs
Handstand Walk, 30 ft

No rest between workouts
Coach may have you do part 1 or 2 first in order to spread out the class.
One running clock, but log as seperate times

Restless Monster Mash (Part 2)
3 rounds for time of:
Run, 400 m
30 Dumbbell Stationary Lunges, 50/35 lbs

30 cumulative steps between both legs combined. NOT 30 per leg

Wednesday 20.10.14

Breathless
Complete as many rounds as possible in 20 mins of:
3 Dumbbell Clean & Jerks, 50/35 lbs
5 Pull-ups
7 Push-ups
9 Air Squats

If dumbbells are not available use a barbell, 115/75 lbs.

Super Fitness Robot rounds:
18 rounds or more.

More Likely rounds:
12 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 20.10.14

To Infinity and Beyond
3 rounds for time of:
Run, 800 m
60 Double Unders
30 Sit-ups
Plank Hold, 1 min

Other Equipment Conversions:
Replace each 800 m of running with 2400 m on the Assault Bike, 1000 m on the Concept 2 Rower, the Concept 2 Ski Erg, or 180 secs of single unders.

Super Fitness Robot time:
27:00 or less.

More Likely time:
40:00 or less.
(consider scaling if this seems unrealistic)

Friday 20.10.15

Nasty Nancy
5 rounds for time of:
Run, 500 m
15 Overhead Squats, 185/125 lbs
15 Bar Facing Burpees

*35 min time cap.

Barbell comes from the ground, you can clean and jerk it to get started or snatch it from the ground.
Treat this as a "strength-focused" metcon. If it takes you 3-4 sets to finish the overhead squats, that’s ok.
Challenge yourself to hit QUALITY, heavy overhead squats today.

**Remember, it’s OK to get time capped sometimes.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s