20.12.07 – 20.12.11

Monday 20.12.07

Skills
Handstand Walking Practice
4 mins for quality

Practice Make Perfect
Part 1: The Rehearsal
3 rounds for time of:
5 Bar Muscle-ups
10 Strict Handstand Push-ups
15/10 Assault Bike Calories

–Rest 5 mins–

Part 2: The Recital
2 rounds for time of:
5 Bar Muscle-ups
10 Strict Handstand Push-ups
15/10 Assault Bike Calories

*Overall time cap for Part 1 + Part 2 is 30 min.
*Part 1&2 have separate times to record

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

Super Fitness Robot time:
7:30 or less for 3 rounds.
5:00 or less for 2 rounds.

More Likely time:
12:00 or less for 3 rounds.
8:00 or less for 2 rounds.
(consider scaling if this seems unrealistic)

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

Tuesday 20.12.08

Skills and Muscle Primer
For quality:
40 Left Leg Pistols
40 Right Leg Pistols

*Focus on control not speed

Front Squat
2-3-5-10-2-3-5-10 reps

*Use the same weight for each set.
*Rest as needed between sets.
*Stick with the loading you will use for the sets of 10 reps for all sets.

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

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

Alternative Metcon
25min AMRAP:
16 Front Squats (135/95) 16 Rower Calories 16 Alternating bicep curls
*Warmup with class then when strength starts, you start your AMRAP 🙂

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

Wednesday 20.12.09

Monster Mash
For time:
Run, 1 mi
50 Bar Facing Burpees
30 Clean & Jerks, 185/135 lbs
10 Rope Climbs, 15 ft
Run, 1 mi
25 Bar Facing Burpees
15 Clean & Jerks, 185/135 lbs
5 Rope Climbs, 15 ft

*Tight timeline today so strict schedule

• 7 min warm-up and brief
• 10 min to get to your Clean and Jerk weight
• 35 mins to throw down
• 8 min to clean up and let next class get in

**Shoot for at least 10-30 lbs more than what you use for the workout "Grace"

Thursday 20.12.10

Barbell Cycling
On the 2 mins for 7 rounds
5 Power Snatches, pick load

*Touch and Go ONLY.
*You can go heavier if you keep quality form and your grip on the bar.
*No pausing when the bar is on the ground.
*Practice cycling mechanics and re-gripping on the move.

On the Move
AMRAP 15 mins
2 Hang Power Snatches, 155/115 lbs
10 Push-ups
15 Air Squats

Friday 20.12.11

Ring Your Bell (100 times)
For time:
200 Double Unders
100 Sit-ups
100 Dumbbell Power Snatches, 50/35 lbs

Barbell Option:
75 Power Snatches, 75/55 lbs

Super Fitness Robot time:
15:00 or less.

More Likely time:
25:00 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.