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Friday, March 20, 2020


for time*:
27-21-18-15-9
atomic pushup, feet elevated –or– atomic pushup, feet on floor –or– strict handstand pushup

*Between each set, complete 100x jumping jack

Thursday, March 19, 2020


five rounds for time:
20x air squat with 3-second hold at bottom of each 
15x standing long jump –or– max vertical jump –or– squat jump
10x squat drop

Saturday, March 14, 2020


four rounds for time:
12x strict toes-to-bar
20x box jump, 30″/24″ platform

Today’s Common Scaling Options:
+Strict toes-to-bar: reduce reps, strict hanging knee raise, pike-up
+Box jump: lower height, reduce reps, step-up

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

Friday, March 13, 2020


for time:
21-18-15
power clean @ 155/105-lbs.
ring dip

Today’s Common Scaling Options:
+Power clean: reduce load, reduce reps, hang position, dumbbells, deadlift
+Ring dip: reduce reps, band-assisted, ring dip negative, bench dip, pushup

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

OUTSIDE THE BOX
for time:
21-18-15
standing long jump
2x pushup –or– 3x bench dip

Wednesday, March 11, 2020


Run, Alex, Run
as many rounds as possible in 20 minutes:
400m run
21x swing @ 55/35-lbs.
two rounds of “Cindy”

1 round of Cindy is:
5x pull-up
10x pushup
15x squat

With a continuously running clock, establish a three-rep max push press in 10 minutes.

Today’s Common Scaling Options:
+Run: reduce distance, bike, row
+Swing: reduce load, russian swing, single-arm, kb deadlift
+Pull-up: reduce reps, band-assisted, strict bodyrow
+Pushup: reduce reps, knee pushup, incline pushup
+Squat: reduce reps, lunge, step-up

OUTSIDE THE BOX:
as many rounds as possible in 20 minutes:
400m run -or- 75x jumping jack -or- 2 minutes max single unders
21x walking lunge
10x strict sit-up
10x pushup
15x air squat

Tuesday, March 10, 2020


five intervals, each for time; rest amply between intervals:
50/40 calorie row
40/32 calorie row
30/24 calorie row
20/16 calorie row
10/8 calorie row

This workout is scored by all five times.

Today’s Common Scaling Options:
+Row: reduce calories, run, bike

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

OUTSIDE THE BOX
OPTION 1:
five intervals, each for time; rest amply between intervals:
run 800m
run 600m
run 400m
run 200m
run 100m

OPTION 2:
five intervals, each for time; rest amply between intervals:
75x squat jump
50x squat jump
75x air squat
50x air squat
25x air squat