20.12.14 – 20.12.18

Monday 20.12.14

Clean & Jerk
1-1-1-1-1-1-1
*Rest as needed between sets.

*Use the heaviest weight you can for each set.

Super Fitness Robot load:
90% or more of your 1RM.

More Likely load:
75% or more of your 1RM.
(consider scaling if this seems unrealistic)

For the Cardio Freeeeeeaks
AMRAP 25 mins:
8 Clean & Jerks, 95/65 lbs
8 Lateral Burpee Over Bars
8 AbMat Sit-ups

*If you don’t want to do as much strength, this is an alternative Metcon.

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

Tuesday 20.12.15

Smooth Operator
AMRAP 8 mins:
5 Ring Muscle-ups
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in

*Rest/clean 4min in-between the two workouts.

Pity Party
AMRAP 8 mins
Row, 250 m
25 Unbroken Double Unders

*If you take more than 60seconds to complete the row, rest and then repeat the row in under 60sec before moving on.
*If you don’t complete 25 unbroken double unders, rest and repeat the double unders before moving on.

*Depending on class size, coach may have you do "Workout 2" first, then "Workout 1" second.

Wednesday 20.12.16

Weightlifting
On the minute x 10 rounds
1 Squat Snatch, pick load

Clockwise
3 rounds for time of:
18/12 Bike Calories
15 Chest-to-bar Pull-ups
12 Overhead Squats, 50% 1RM

Overhead squats from the ground.

Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
10:30 or less.

More Likely time:
16:30 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.

Thursday 20.12.17

Deadlift
On the minute x 10 rounds
2 Deadlifts, pick load

Lung Capacity
5 rounds for time of:
Run, 200 m
10 Lateral Burpee Over Bars
7 Deadlifts, 275/185 lbs

Super fitness robot
11:30 or less

More likely time
~18min

Friday 20.12.18

Agree to disagree
For time:
Run, 1 mile
— then —
4 rounds of:
25 Push-ups
15 Hang Power Cleans, 95/65 lbs
15 Toes-to-bars

Other Equipment Conversions:
Replace each 1600 m of running with 4800 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 2000 m on the Concept 2 Rower, the Concept 2 Ski Erg or 4000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:
17:00 or less.

More Likely time:
25:00 or less.
(consider scaling if this seems unrealistic)

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