Wednesday 21 August 2019

Warm Up: 

2 rounds not for time of:
2 mins of jogging, biking or rowing (slightly increase pace each min)
10 hip & back extensions
1x Burgener warm-up with empty bar (45/35 lbs)

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 10 or more.

Tuesday 20 August 2019

Warm Up: 
3 rounds not for time of:
1 min of running, biking or rowing
7 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
7 hip & back extensions
7 shoulder pass throughs, PVC pipe
5-7 pull-ups or ring rows
7 shoulder press, empty barbell

Work Out: 

Nate:
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood

 

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Super Fitness Robot time / rounds:
15 rounds or more as an individual.

More Likely time / rounds: (consider scaling if this seems unrealistic)
10 rounds or more as an individual.

Monday 19 August 2019

Warm Up:

5 mins of jogging, biking or rowing followed by…

3 rounds not for time of:
200 m shuttle jog (100 m x2) (increase speed each round)
25 m high knees
25 m butt kicks
10 steps, walking lunges

Work Out: 

Each for time:
Run: 10x 100 m

Rest as needed between efforts.

Or 10×20 sec sprints on the rower or bike.

Friday 16 August 2019

Don’t let your ego get in the way of your progress…

Scale as needed

Warm-up:

2 rounds not for time of:
2 mins of jogging, biking or rowing
5 ring rows
7 push-ups, hand release
9 jumping air squats
1x Burgener warm-up

Work Out:

15-12-9 reps, for time of:
Hang Squat Clean, 135/95 lbs
Bar Facing Burpee

Rest 3 mins

15-12-9 reps, for time of:
Bar Facing Burpee
Push Jerk, 135/95 lbs

Super Fitness Robot time / rounds:
6:30 or less on the hang squat cleans and burpees.
5:30 or less on the burpees and push jerks.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
9:00 or less on the hang squat cleans and burpees.
8:00 or less on the burpees and push jerks.

 

Thursday 15 August 2019

Warm-up:

8 mins of jogging, biking or rowing followed by…

3 rounds not for time of:
200 m shuttle sprint (100 m x2) (increase the pace each round)
10 air squats
8 stiff legged deadlifts, empty barbell
8 hip & back extensions
8 broad jumps

Deadlift Warm Up:

Work up to a heavy set of 5 touch and go in 7 Minutes*

*If you can not do the RX weights for 5 unbroken, scale the work out.

Work Out: 

3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders

 

Super Fitness Robot time / rounds:
3:30 or less.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
5:00 or less.