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.

Wednesday 14 August 2019

Warm-up:

3 rounds not for time of:
50 single unders
7 squats (squat therapy style)(See video below)
200 m shuttle sprint (100 m x2) (slowly build pace each round)
7 toes-to-bars, knees-to-elbows, GHD, or AbMat Sit-ups
200 m shuttle sprint (100 m x2) (slowly build pace each round)
7 dips of off a bench, hand-release push-ups or knee push-ups

Work Out: 
4 rounds for time of:
40/30 Bike Calories
L-Sit, 30 secs
Dumbbell Lunge, 50/35 lbs, 20 m
10 Strict Ring Dips

Super Fitness Robot time / rounds: 23:30 or less.

More Likely time / rounds: (consider scaling if this seems unrealistic) 33:30 or less.

Tuesday 13 August 2019

Warm-up:

2 rounds not for time of:
3 mins of rowing, biking or jogging (slightly increase pace each min)
10 hip & back extensions
5-10 ring rows (or pull-ups)
1x Burgener warm-up with empty bar (45/35 lbs)

Work Out: 

3 rounds, each round for time, of:
12 Hang Power Snatches, 115/75 lbs
15 Pull-ups
Run, 400 m

Rest as needed between each round.

Log individual round times, NOT running clock times.

Monday 12 August 2019

Warm Up:

5 mins of jogging, biking, or rowing followed by…

3 rounds not for time of:
5 hip & back extensions
5 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell

 

Work out:

Clean & Jerk 2-2-2-2-2-2-2

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

*3 sec pause at the bottom of the jerk

 

Super human fitness robot:

85% or  higher

More Likely time / rounds:
(consider scaling if this seems unrealistic)
70% or higher of 1RM.

 

Wednesday 7 August 2018

Warm Up:
2 rounds not for time of:
2 mins of jogging, biking or rowing
10 squats (squat therapy style) (see video below)
10 pass throughs with PVC pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
10 hip & back extensions
5 overhead squats, empty barbell (3 secs descending & 3 secs up)

Work Out:

Overhead Squat 1-1-1-1-1-1-1

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

Super Fitness Robot time / rounds:
85% or higher of 1RM.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
70% or higher of 1RM.