Saturday 14 December 2019

Be smart, have fun

Work Out:
3 rounds for time of:
21 Wall Balls, 20/14 lbs
14 Handstand Push-ups
7 Deadlifts, 315/205 lbs

Rest 5 Min

21-15-9 reps, for time of:
Hang Power Snatch, 95/65 lbs
Chest-to-bar Pull-up

Rest 5 Min

8 rounds for time of:
25 Double Unders
10 Burpees

Thursday 12 December 2019

Work Out:

Death By Dumbbell Thruster

With a continuously running clock perform:
1 Dumbbell Thruster, 50/35 lbs in the first 1 min
2 Dumbbell Thrusters, 50/35 lbs in the second 1 min
3 Dumbbell Thrusters, 50/35 lbs in the third 1 min

Continuing this for as long as you are able.

Super Fitness Robot time / rounds:
Completing the round of 12 or more.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
Completing the round of 9 or more.

Wednesday 11 Dec 2019

Work Out:

2 rounds for time of:
Run, 800 m
30 V-ups
8 Rope Climbs, 15 ft (20 Pull ups)

Other Equipment Conversions:
Replace each 800 m of running with 2400 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 1000 m on the Concept 2 Rower, 1000 m on the Concept 2 Ski Erg, or 2000 m on the Concept 2 Bike Erg.

Super Fitness Robot time / rounds:
20:00 or less.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
30:00 or less.

Tuesday 10 December 2019

Work Out: 

3 rounds for time of:
21 Wall Balls, 20/14 lbs
14 Handstand Push-ups
7 Deadlifts, 315/205 lbs

Super Fitness Robot time / rounds:
8:00 or less.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
12:00 or less.