Categorized as: workout of the day

Monday, February 17, 2020


two rounds for time:
25x hang power clean @ 125/85-lbs.
50x wall ball @ 20/14-lbs., 10-ft. target
20x strict pull-up

Today’s Common Scaling Options:
+Hang power clean: reduce load, reduce reps, dumbbells
+Wall ball: reduce load, lower target, arms only, mb squat jump
+Strict pull-up: reduce reps, band assisted, strict bodyrow

(Your coach will talk to you about additional scaling options not already listed)

Sunday, February 16, 2020


four rounds for time:
200m run
20x single-arm snatch @ 55/35-lbs.
200m run
30x sit-up

Today’s Common Scaling Options:
-Run: reduce distance, row, bike
-Single-arm snastch: reduce reps, muscle snatch, hang power snatch, single-arm deadlift
-Sit-up: reduce distance, plank variation

(Your coach will talk to you about additional scaling options not already listed)

Saturday, February 15, 2020


five rounds for time:
20x ring pushup
30x swing @ 55/35-lbs.

Today’s Common Scaling Options:
+Ring pushup: reduce reps, ring knee pushup, pushup variation
+Swing: reduce weight, reduce reps, russian swing

(Your coach will talk to you about additional scaling options not already listed)

Friday, February 14, 2020


Bill’s Valentine’s Day Massacre
in teams of two, for time:
21x synchro burpee
42x clean and jerk @ 185/125-lbs.
14x synchro burpee
42x toes-to-bar
14x synchro burpee
42x power snatch @ 135/95-lbs.
14x synchro burpee
42x box jump, 30″ platform
14x synchro burpee
42x thruster @ 95/65-lbs.
21x synchro burpee

Today’s Common Scaling Options:
+Synchro burpee: reduce reps, no pushup, burpee, pushup, sit-up
+Clean and jerk: reduce load, power and/or hang positions, clean or jerk only, use dumbbells
+Toes-to-bar: reduce reps, toes-to-anywhere, strict hanging knee raise, sit-up variation
>+Power snatch: reduce reps, hang position, single-arm, clean variation
+Box jump: lower height, reduce reps, step-up
+Thruster: reduce weight, squat or press only, use dumbbells

(Your coach will talk to you about additional scaling options not already listed)

Thursday, February 13, 2020


five rounds for time:
30x squat
20x box jump, 24″ platform
10x standing long jump, 6/5-ft.

Today’s Common Scaling Options:
+Squat: reduce reps, lunge
+Box jump: lower height, reduce reps, step-up
+Standing long jump: reduce distance, sit-up variation

(Your coach will talk to you about additional scaling options not already listed)

Tuesday, February 11, 2020


four rounds for time:
8x deadlift @ 295/205-lbs.
16x single-leg squat (alternating, total)
32x double under

Today’s Common Scaling Options:
+Deadlift: reduce load, use kbs/dbs, pull-up/row variation
+Single-leg squat: reduce reps, plate or band assist, reduce range of motion, goblet squat
+Double under: 30″ time cap, 2x single under, sit-up variation

(Your coach will talk to you about additional scaling options not already listed)

Monday, February 10, 2020


three rounds for time:
800m run
10x muscle-up

Today’s Common Scaling Options:
+Run: reduce distance, row
+Muscle-up: reduce reps, attempts, banded, challenge pull-up variation

(Your coach will talk to you about additional scaling options not already listed)

Sunday, February 9, 2019


in teams of two, three rounds for time
1000m row
150x double under
100x goblet squat @ 55/35-lbs.

Today’s Common Scaling Options:
-Row: decrease distance, run, bike
-Double under: time limit on reps, single under, micro step-up
-Goblet squat: reduce reps, air squat, lunge

(Your coach will talk to you about additional scaling options not already listed)