21.10.11 – 21.10.15

Monday 21.10.11

Metcon

Rx

J.T.

21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Super Fitness Robot time:
9:00 or less

More Likely time:
16:30 or less
(consider scaling if this seems unrealistic)

Scaled/Masters

21-15-9 reps, for time of:
Shoulder Press, 60% 1RM
Bar Dip
Push-up

Bar Dips or Bench Dips
Push-ups or Knee Push-ups

Tuesday 21.10.12

Strength

Clean & Jerk

1 Rep Max

Front Squat

1 Rep Max

Metcon

RX

5 rounds for time of:

50 Double Unders
15 Push Press, 75/55 lbs
10 Knees-to-elbows

Masters

5 rounds for time of:

20/15 Assault Bike Calories
20 Alternating Lunges
10 Push Press, 95/65 lbs

Wednesday 21.10.13

Metcon

Rx

The 40’s

40 Double Unders
40 Thrusters, 95/65 lbs
40 Double Unders
40 Pull-ups
40 Double Unders
40 Bar Facing Burpees
40 Double Unders

Super Fitness Robot time:
8:00 or less

More Likely time:
14:00
(consider scaling if this seems unrealistic)

Scaled/Masters

For time:

40 Single Unders
40 Thrusters, 65/45 lbs
40 Single Unders
40 Pull-ups*
40 Single Unders
40 Burpees
40 Single Unders

*Pull-ups or Ring Rows

Thursday 21.10.14

Metcon

Bro Down (part 1)

Every 1 min for 10 mins, alternating between:
15/12 Row Calories
Dumbbell Bench Press, 50/35 lbs

*Fast pace on cardio
*Max reps for movement
*If large class partner up and alternate.

Form and strength over speed!

Bro Down (part 2)

Every 1 min for 10 mins, alternating between:
15/12 Assault Bikes
3 Way Shoulder Raise, 20/10 lbs

*Fast pace on cardio
*Max reps for movement
*If large class partner up and alternate.

Form and strength over speed!
GOOD POSTURE!

Bro Down (part 3)

Every 1 min for 10 mins, alternating between:
15/12 Ski Erg Calories
Barbell Bicep Curl, 45/35 lbs

*Empty Barbell or heavier.
*Fast pace on cardio
*Max reps for movement
*If large class partner up and alternate.

Form and strength over speed!

Friday 21.10.15

Strength

Snatch Pull

Snatch Pull 3×5 at 60% 1RM

Snatch

1 Rep Max

Conditioning Benchmark

Rx

Core Test

50 V-ups for time

Cardio/Masters (part 1)

Metcon

4 rounds for distance of:
Row, 50 secs / rest 10 secs
Row, 40 secs / rest 20 secs
Row, 30 secs / rest 30 secs
Row, 20 secs / rest 40 secs
Row, 10 secs / rest 50 secs

Cardio/Masters (part 2)

Strength

Back Squat

5-5-5-5-5

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

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