20.11.30 – 20.12.04

Monday 20.11.30

Monster Mash (Part 1)
Linchpin Test #1
For time:
Run, 400 m
Fran, 75/55 lbs
Run, 400 m
Fran, 75/55 lbs
Run, 400 m

Full 21-15-9 Thruster & Pullup for each "Fran"

Monster Mash (Part 2)

21-15-9 reps, for time of:
Ring Dip
Toes-to-bar

*Overall time cap for both part one and two is 30 minutes.

Tuesday 20.12.01

Deadlift
20 mins to complete 2-3-5-10-2-3-5-10 reps

*Use the same weight for each set.
*Rest as needed between sets.

Super Fitness Robot load:
75% or higher of 1RM.

More Likely load:
50% or higher of 1RM.
(consider scaling if this seems unrealistic)

Cruise Control
AMRAP 15 mins:
9/6 Assault Bike Calories
7 Hand Release Push-ups
5 Deadlifts, 245/165 lbs

*Calorie Conversions:
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot rounds:
10 rounds or more.

More Likely rounds:
7 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.

Wednesday 20.12.02

Weightlifting Complex
On the minute x 10 rounds:
1 Squat Snatch + 2 Overhead Squats

Build to 80% of your 1RM snatch.

*If it’s feeling good go heavy, but the focus is working technique for snatch under reasonable loading, while prepping for the workout.
*The first squat snatch DOES NOT count towards one of the overhead squats called for in this complex. Three full squats per "rep."

Reverse interval Nancy
5 intervals, each interval for time, of:
15 Overhead Squats, 95/65 lbs
Run, 400 m

—Rest 3 mins between each interval—

*Time cap is 30min

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

Super Fitness Robot time:
2:15 or less per interval.

More Likely time:
3:15 or less per interval.
(consider scaling if this seems unrealistic)

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

Thursday 20.12.03

Headwind
5 rounds for time of:
60 Single Unders
15 Kettlebell Swings, 53/35 lbs
15 Box Jumps, 24/20 in
10 Strict Handstand Push-ups

Tailwind
For time:
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups

*No rest between ‘Headwind’ and ‘Tailwind’
*35 minute time cap

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

Friday 20.12.04

Clean & Jerk
On the min x 15 rounds:
1 Clean & Jerk, pick load

*If you plan to use the split jerk on your heaviest attempt, you should use it the entire time.
*If you’re going to push jerk your heaviest attempt, do that movement the entire time.

Prize Fight
10-8-6-4-2 reps, for time of:
Bar Facing Burpee
Toes-to-bar
Clean & Jerk, 155/105 lbs

Super Fitness Robot time:
6:15 or less.

More Likely time:
10:00 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.

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