21.09.13 – 21.09.17

Monday 21.09.13

Gymnastics Skills

EMOM x 5 minutes

3 Reps
*Any style muscle-up or pull-up

Conditioning

Rx

For time:
50/35 Row Calories
50 Kettlebell Swings, 53/35 lbs
40/30 Row Calories
40 Kettlebell Swings, 53/35 lbs
30/20 Row Calories
30 Kettlebell Swings, 53/35 lbs
20/15 Row Calories
20 Kettlebell Swings, 53/35 lbs
10/7 Row Calories
10 Kettlebell Swings, 53/35 lbs

Super Fitness Robot time:
19:30 or less

More Likely time:
31:00 or less
(consider scaling if this seems unrealistic)

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

Scaled and Masters

For time:
30/20 Row Calories
30 Russian Kettlebell Swings, 35/25 lbs
25/20 Row Calories
25 Russian Kettlebell Swings, 35/25 lbs
20/15 Row Calories
20 Russian Kettlebell Swings, 35/25 lbs
15/10 Row Calories
15 Russian Kettlebell Swings, 35/25 lbs
10/7 Row Calories
10 Russian Kettlebell Swings, 35/25 lbs

Tuesday 21.09.14

Olympic Weightlifting

Clean from blocks (top of knee)

5×3 at 65%

Clean Lift-off (with 3 sec pause)

1×5 at 100% 1RM
1×5 at 110% 1RM
1×5 at 120% 1RM

*Rest as needed between sets.

Stop BELOW the knee.
Maintain Body control,
Lift with your legs not your back.

Cardio Option

AMRAP 15 minutes

15 Toes-to-bar
35 Burpees
50 Wall Balls, 20/14 lbs, 10/9 ft

*Cardio option replaces clean lift-offs

Wednesday 21.09.15

Conditioning

Rx

For time:
Run, 400 m
Fran, 95/65 lbs
Run, 400 m
Fran, 95/65 lbs
Run, 400 m

Should be BIG sets on thrusters. If 2-3 sets or less for ALL sets seems unrealistic consider scaling

Fran
21-15-9 reps of:
Thruster
Pull-up

Scaled

Linchpin Test 1

For time:
Run, 400 m
Fran, 75/55 lbs
Run, 400 m
Fran, 75/55 lbs
Run, 400 m

Masters

For time:
Run, 200 m
Fran, 35/25 lbs
Run, 200 m
Fran, 35/25 lbs
Run, 200 m

*Use DB for thrusters

Thursday 21.09.16

Conditioning

Monster Mash

Part A (20 minute cap)

2 rounds for time of:
Row, 500 m
Run, 400 m
30/20 Bike Calories

Part B (10 minute cap)

12-10-8 reps, for time of:
Dumbbell Facing Burpee
L Arm Dumbbell Overhead Squat, 50/35 lbs
R Arm Dumbbell Overhead Squat, 50/35 lbs

*Reps are split between L and R arm (6, 6, then 5,5)

Masters Mash (20 minute cap)

2 rounds for time of:
Row, 500 m
Run, 400 m
30/20 Bike Calories

Friday 21.09.17

Olympic Weightlifting

Tall Snatch

5×3
*Use the heaviest weight you can for each set.

Rest as needed between sets.

*Fast under the bar.
**Find balance with bar overhead *

Snatch Balance

5×3 at 70%
*Aim to catch this 4-8 inches into an over head squat

Snatch Lift-off

1×5 at 100% 1RM
1×5 at 110% 1RM
1×5 at 115% 1RM

Rest as needed between sets.

Stop BELOW the knee.
Maintain Body control,
Lift with your legs not your back.

Masters/Cardio Partner WOD

In teams of two…

90 Power Cleans, 135/95 lbs
120 Ring Dips
150 Hanging Knee Raises

*reps can be done however, does NOT have to be a chipper

Power Cleans, dealers choice
Ring Dips, Bar Dips, Box Dips, or Bench Dips
Hanging Knee Raises, V-ups, or Sit-ups

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