21.10.18 – 21.10.22

Monday 21.10.18

Strength

Front Squat

5 @ 65%
5 @ 75%
5 @ 85%

10 minute time cap; Rest as needed between sets.
*If you do not have a 1RM use this time to find it!
*Keep the bar close, Breath and Brace!
*Do not take the first set for granted!

Metcon

Rx

Isabel

For time:
30 Snatches, 135/95 lbs

Power snatches! The goal is cycling the barbell in big sets. If you can not cycle 5 or more reps at the Rx weight please scale and work on barbell cycling. We tested this for speed a little over a month ago, so shift the focus to cycling for this go!

Super Fitness Robot time:
3:00 or less

More Likely time:
8:00 or less
(consider scaling if this seems unrealistic)

*Remove ego, embrace scaling. Be smart. Be safe.

Scaled

Light Grace

For time:
30 Clean & Jerks, 95/65 lbs

Masters

Intervals

For 3 cycles:
In 5 mins do:
Dumbbell Farmers Carry, 25/15 lbs, 200 m
then in the remaining time, AMRAP of:
10 Dumbbell Deficit Push-ups
10 Dumbbell Squats, 25/15 lbs

Rest 2 mins between each cycle.
*For each cycle begin with the buy-in and restart the AMRAP.

Tuesday 21.10.19

Metcon

Rx

3 rounds for time of:

Run, 400 m
30 Box Jumps, 24/20 in
20 Russian Kettlebell Swings, 70/53 lbs

Super Fitness Robot time:
13:00 or less

More Likely time:
21:00
(consider scaling if this seems unrealistic)

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Echo Bike or Assault Bike, 500 m on the Concept 2 Rower or the Concept 2 Ski Erg.

Remove ego, embrace scaling. Be smart.

Scaled/Masters

3 rounds for time of:

Run, 400 m
30 Box Jumps*, 20/12 in
20 Russian Kettlebell Swings, 53/35 lbs

*Box Jumps or Box Step-ups

Wednesday 21.10.20

Gymnastic Skills

Bar Muscle-up Practice (10 minutes)

For quality:

Bar Muscle-up Practice, 10 mins

Practice and prep for the workout.

Metcon

Rx

6 rounds for time of:

15 Dumbbell Power Snatches, 50/35 lbs
10 Hand Release Push-ups
5 Bar Muscle-ups

Alternating DB snatches. Start each round with the opposite hand you stopped the previous round.

Foot on the gas pedal. Aim for 2-2.5 minute or less rounds.

Scaled/Masters

6 rounds for time of:

15 Dumbbell Power Cleans
10 Hand Release Push-ups
5 Pull-ups

*Scaled: goal is Chest-to-bar pull-ups
*Masters: goal is regular pull-ups

Thursday 21.10.21

Strength

Wendler Deadlift: Week 1

Deadlift 1×5 at 65% 1RM
Deadlift 1×5 at 75% 1RM
Deadlift 1×5+ at 85% 1RM

10 minute time cap; Rest as needed between sets.
*If you do not have a 1RM use this time to find it!
*Keep the bar close, Breath and Brace!
*Do not take the first set for granted!

Mecton

Rx/Scaled/Masters

10 rounds for time of:

1 Deadlift
5 Strict Pull-ups*
10 Push-ups
15 Air Squats

70-80% of 1RM
Rx+, use weight vest
*Can use a band if you need

The challenge for this work out is quality reps. The goal is picture perfect reps from start to finish. Speed is great but not really the goal today.

Friday 21.10.22

Metcon

Rx/Scaled

10 rounds for time of:

3 Ring Muscle-ups
2 Box Jumps, 30/24 in
1 Power Clean, 225/155 lbs*

*or 80-90% of 1RM

Coaches will have scaling options.

The goal is to challenge yourself today. The reps each round are low; push yourself.

Masters

Every 1 min for 24 mins, alternating between:

max rep Shoulder Press, 50% 1RM, 40 secs
max rep Sit-ups, 40 secs
max rep Bike Calories, 40 secs
Rest 1 min

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