Saturday 25 January 2020

4 rounds for time of:
4 Power Cleans, 205/145 lbs
4 Front Squats, 205/145 lbs
4 Shoulder-to-Overheads, 205/145 lbs

Rest 5 mins between workouts.

21-15-9 reps, for time of:
Bike Calorie
Chest-to-bar Pull-up

Rest 5 mins between workouts.

5 rounds for time of:
Walking Lunge, 25 m
5 Bar Muscle-ups

Thursday 23 January 2020

Work Out:

Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set

This is a good opportunity to set some rep maxes on your push press and push jerk!

Compare to 09.11.2019.

Super Fitness Robot time / rounds:
85% or more of your 1RM shoulder press for all movements.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
60% or more of your 1RM shoulder press for all movements.

Wednesday 22 January 2020

Work Out: 
2 rounds for time of:
100 Double Unders
50 Dumbbell Deadlifts, 50/35 lbs
50 AbMat Sit-ups
50/35 Row Calories 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.

Tuesday 21 January 2019

Nutrition Challenge WOD #2:

“Hashtag TDS”

9min Cap
5-4-3-2-1:
Toes-to-Bar
TDS Complex (135/95#)
Pull-Ups

Fill remaining time with alternating pistols
SCORE: 
Number of max pistols

SCALES:
T2B: Knees to 90
TDS Complex: (95/65#) Please contact Amanda or Annie for any other scaling requests
Pull-ups: Ring Rows

Fill remaining time with air squats

SCORE: 
Number of max Air Squats