20.11.16 – 20.11.20

Monday 20.11.16

The Devil is in the details
For time:
50 Sit-ups
5 Legless Rope Climbs, 15 ft
40 Sit-ups
4 Legless Rope Climbs, 15 ft
30 Sit-ups
3 Legless Rope Climbs, 15 ft
20 Sit-ups
2 Legless Rope Climbs, 15 ft
10 Sit-ups
1 Legless Rope Climb, 15 ft

*Legless Rope Climbs- begin seated on the floor
*If you don’t want to share ropes:
25 – 20 – 15 – 10 – 5 strict pull-ups

Super Fitness Robot time:
20:00 or less.

More Likely time:
37:00 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.

Tuesday 20.11.17

Treading Water
3 rounds, each round for time, of:
10 Overhead Squats, 65% 1RM
Row, 1000 m

Rest 3 mins between each round.

*Use your snatch load from previous Monday to determine weight for today

Other Equipment Conversions:
Replace each 1000 m on the Concept 2 Rower with 800 m of running, 2400 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 1000 m on the Concept 2 Ski Erg, 2000 m on the Concept 2 Bike Erg or 180 secs of single unders or jumping jacks.

Super Fitness Robot time:
4:15 or less for men.
4:45 or less for women,

More Likely time:
6:00 or less for men.
7:00 or less for women.
(consider scaling if this seems unrealistic)

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

Wednesday 20.11.18

Turn and Burn
For time:
Run, 400 m
21 Bar Facing Burpees
Run, 400 m
15 Bar Facing Burpees
Run, 400 m
9 Bar Facing Burpees

*15min time cap

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 500 m on the Concept 2 Rower, the Concept 2 Ski Erg, 1000 m on the Concept 2 Bike Erg or 90 secs of single unders or jumping jacks.

Super Fitness Robot time:
9:00 or less.

More Likely time:
14:30.
(consider scaling if this seems unrealistic)

Extra Credit
3 rounds for time of:
10 Dumbbell Front Rack Lunges, 50/35 lbs
5 Ring Muscle-ups
10 Dumbbell Thrusters, 50/35 lbs

*15min cap
*10x lunges PER leg.
*Lunges are done in place.
*If you can’t do ring muscle-ups focus on strength alternatives during each round:

  • 5x strict pullups with a 2sec hold at the top, with CHEST touching the bar
  • 5x ring dips with a 2sec hold when rings touch the shoulders

Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.11.19

Pull-up Practice
Pull-ups 5×5 in 10 mins or less

*Rest as needed between efforts.

Great chance to practice different progressions

  • Modifications (try something new)
  • Strict
  • Kipping
  • Butterfly

Work on the highest level possible, your coach will help you figure out which pullup complexity level is appropriate.

Pyramid of Faith
Complete as many rounds as possible in 15 mins of:
3 Chest-to-bar Pull-ups
6 Hand Release Push-ups
9 Russian Kettlebell Swings, 70/53 lbs
12 Wall Balls, 20/14 lbs

Super Fitness Robot rounds:
13 rounds or more.

More Likely rounds:
8 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.

Friday 20.11.20

Weightlifting
Clean & Jerk 4-4-4-4-4

*Use the heaviest weight you can for each set.
*Rest as needed between sets.
*Can be touch and go or 4x fast singles with less than 5x sec between reps

Super Fitness Robot load:
70% or more of 1RM full clean and jerk.

More Likely load:
55% or more of 1RM full clean and jerk.
(consider scaling if this seems unrealistic)

Extra Credit
For time:
50 Assault Bike Calories

Know yourself and your body!

If you start to feel sick, slow down and do legs only for 30 seconds, followed by arms only for 30 seconds. That will help you feel better faster than simply stopping.

This is for FUN! It’s a challenge!

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

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