Monday – Purpose / Achievement


– Strength: Today we are building to a max in the Floor Press. Make sure you have a spotter in place. Take 6-7 sets and progressively build to a 1RM with the goal of beating your previous max by 5#’s.

– Metcon: Benchmark conditioning piece today that is similar to a past benchmark with the exception of this version being done as a task domain (4 RFT) so you’ll need a different strategy.


1a) Floor Press : 1RM. Rest 60s. – Build to a max in 6-8 sets.

1b) Banded Face Pull-apart : Complete 10-15 Reps between sets of Floor Press. *Last done 2/14


”Rolling Stone V2”

4 RFT:

21/18 Calorie Row

15 Hang Power Cleans (95, 65)

12 S20H (95, 65)

9 Burpee Box Jumps (24, 20)

Achievement: (115, 75) (Add 2 MUs -rings or bar – per round)

20:00 Cap


Tabata, 8 x 20s work/10s rest.

1a) Wheels on the Bus

1b) Hollow Hold

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