21.04.12 – 21.04.16

Monday 21.04.12

Ain’t no sunshine when she’s gone
5 rounds, each round for time, of:
15 GHD Sit-ups
10 Push Jerks, 60% 1RM
20/15 Assault Bike Calories

Rest 2 mins between each round.

Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.
Concept 2 Bike Erg 1.4x.
Schwinn Airdyne 1.5x.
*For running look at the Limited Equipment option.

Super Fitness Robot time:
2:00 or less per interval.

More Likely time:
3:15 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.

Tuesday 21.04.13

CrossFit

Gymnastics Skills
10 minutes of ring muscle-up drills/practice

Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135/95 lbs

Super Fitness Robot time:
Men, 8:08 or less (btwb data).
Women, 9:27 or less (btwb data).

More Likely time:
Men, 11:36 (btwb data).
Women, 12:50 (btwb data).
(consider scaling if this seems unrealistic)

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

Weightlifting

Back Squat
60% x3, 70% x3, 80%x3x2

Snatch
60% x3, 70% x3, 75% x3x3

Clean & Jerk
60% x3+1, 70% x3+1, 75% x(3+1) x3

Snatch Deadlift
85% x4x4

Wednesday 21.04.14

Back Squat
10-7-7-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the 7th

If you haven’t done a 5 rep max, establish that instead today!

**
7 rounds for time of:
Run, 200 m
Devil Press, 35/25 lbs

Super Fitness Robot time:
16:30 or less.

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

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

Thursday 21.04.15

CrossFit

Gymnastics Skills
Handstand walking drills

Spindrift
3 rounds for time of:
150 Double Unders
15 Handstand Push-ups
5 Rope Climbs, 15 ft

Weightlifting

Front Squat
60% x4, 70% x4, 75%x4x3

Snatch
60% x2, 70% x2, 80% x2, 85% x2

Clean & Jerk
60% x2+1, 70% x2+1, 80% x2+1, 85% x2+1

Clean Deadlift
85% x4x4

Friday 21.04.16

Back Squat
10-7-7-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Rowing Benchmark
Row 5 km

This is an all out effort for time.

Other Equipment Conversions:
Replace 5 km of rowing with 5 km of running, 12 km on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 5 km on the Concept 2 Ski Erg, 10 km on the Concept 2 Bike Erg. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
Men, 19:03 (data from btwb).
Women, 21:47 (data from btwb).

More Likely time:
Men, 20:26 (data from btwb).
Women, 23:39 (data from btwb).
(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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