Turbo Saturday, December 7, 2019

Turbo Saturday, December 7, 2019


With a continuously running clock, establish a two-rep max clean and jerk in 10 minutes.

then, “Pre-Riot
in teams of two, for time:
100m medicine ball shuttle sprint @ 20/14-lbs. (per partner)
20x wall ball @ 20/14-lbs., 10-ft. target (per partner)
30x toes-to-bar (per partner)
40x synchro burpee
50x box jump, 24″ platform (alternate reps)
60x pushup
70x deadlift @ 115/75-lbs.
80x thruster
900m relay sprint (alternate at 100m intervals)

Compare all results to December 8, 2018.

Today’s Common Scaling Options:
+Shuttle sprint: reduce load, bike, row
+Wall ball: reduce height, reduce load, arms only, squat jump
+Toes-to-bar: reduce height, reduce reps, sit-up variation
+Synchro burpee: reduce reps, not synchro
+Box jump: reduce height, reduce reps, step-up
+Pushup: reduce reps, incline/knee variation
+Deadlift: reduce load, reduce reps, weighted lunge
+Thruster: reduce load, reduce reps, front squat, push press
+Relay sprint: reduce distance, row, bike

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

2 Comments

  1. MPH | December 9, 2019 at 5:33 pm
     

    –Scores–
    Dave R.: 225-lbs.
    Sean F.: 195-lbs.
    Andrew Z.: 195-lbs.
    Adrian P.: 195-lbs.
    Alli P.: 100-lbs.
    Borja G.: 145-lbs.
    Aaron B.: 135-lbs.
    Buffy M.: 80-lbs.
    Chris H.: 235-lbs.
    Zach D.: 245-lbs.
    Al C.: 195-lbs.
    Sean Q.: 205-lbs.
    Josh M.: 165-lbs.
    Amy S.: 145-lbs.
    Seth C.: 145-lbs.*
    Daniel W.: 145-lbs.*
    Mark Ab.: 175-lbs.
    Jerry I.: 160-lbs.
    Michael H.: 145-lbs.
    Peter Mc.: 180-lbs.*
    Carl L.: 155-lbs.
    Rebekka E.: 135-lbs.
    Luke B.: 150-lbs.
    Charlie S.: 140-lbs. (sub: clean + fs)
    Rich H.: 185-lbs.*
    Shaun J.: 135-lbs.
    John S.: 140-lbs.*
    Charlie K.: 160-lbs.*
    Andrew B.: 115-lbs.
    Henry T.: 105-lbs.
    Yao Z.: 105-lbs.
    Mel F.: 160-lbs.
    Zach F.: 160-lbs.
    Bill G.: 205-lbs. (sub: power clean and jerk)
    Tara S.: 125-lbs. (sub: clean only)
    Adriana B.: 105-lbs.
    Anna Go.: 110-lbs.
    Greg M.: 85-lbs.
    Sergio L.: 130-lbs.
    Simon B.: 45-lb. dbs
    Will H.: 175-lbs. (sub: deadlift)
    Katie G.: 90-lbs.
    Kate G.: 100-lbs.
    Joe T.: 185-lbs.
    Gabriel F.: 155-lbs.

    Reply
    • MPH | December 9, 2019 at 5:34 pm
       

      –Scores–
      25:57 “Oh F#!k”
      Dave R.: Rx
      Sean F.: Rx
       
      26:50 “Aaron and Company”
      Aaron B.: (75-lb. thruster, knee pushup)
      Borja G.: (75-lb. thruster)

      26:43 “A squared”
      Alli P.: (60-lbs.)
      Andrew Z.: (95-lbs.)

      29:20 “Buffy the Xmas Slayer”
      Adrian P.: (75-lbs.)
      Buffy M.: (45-lbs.; sub: pike-up, push press, sit-up)

      27:43 “Bash Bros”
      Zach D.: Rx
      Chris H: Rx

      26:19 “Ban Cars”
      Peter Mc.: (95-lbs.)
      Rich H.: (95-lbs.)

      29:58 “Carl Marks”
      Carl L.: (95-lbs.)
      Mark Ab.: (95-lbs.)

      25:57 “Sushi Boats”
      Amy S.: (65-lbs.)
      Josh M.: (95-lbs.)

      26:16 “Team J”
      Charlie S.: (65-lbs.)  
      John S.: (75-lbs.)

      24:14 “Coaches Win”
      Michael H.: (10-lbs., 20″, 75-lbs.; sub: strict sit-up, front squat)
      Rebekka E.: (10-lbs., 20″; sub: strict sit-up, knee pushup)

      30:38 “Team Thrupple”
      Andrew B.: (65-lbs.)
      Shaun J.: (65-lbs.)
      Jerry I.: (65-lbs.)

      31:08 “Team Slow”
      Daniel W.: (85-lbs.)
      Seth C.: (85-lbs.)

      25:46 “2 Guys, 1 Bar”
      Sean Q.: Rx
      Al C.: Rx

      26:57 “Team Huff & Puff”
      Charlie K.: (65-lbs.)
      Luke B.: (65-lbs.)

      25:57 “Oh F#!k”
      Dave R.: Rx
      Sean F.: Rx
       
      26:50 “Aaron and Company”
      Aaron B.: (75-lb. thruster, knee pushup)
      Borja G.: (75-lb. thruster)

      26:43 “A squared”
      Alli P.: (60-lbs.)
      Andrew Z.: (95-lbs.)

      29:20 “Buffy the Xmas Slayer”
      Adrian P.: (75-lbs.)
      Buffy M.: (45-lbs.; sub: pike-up, push press, sit-up)

      27:43 “Bash Bros”
      Zach D.: Rx
      Chris H: Rx

      26:19 “Ban Cars”
      Peter Mc.: (95-lbs.)
      Rich H.: (95-lbs.)

      29:58 “Carl Marks”
      Carl L.: (95-lbs.)
      Mark Ab.: (95-lbs.)

      25:57 “Sushi Boats”
      Amy S.: (65-lbs.)
      Josh M.: (95-lbs.)

      26:16 “Team J”
      Charlie S.: (65-lbs.)  
      John S.: (75-lbs.)

      24:14 “Coaches Win”
      Michael H.: (10-lbs., 20″, 75-lbs.; sub: strict sit-up, front squat)
      Rebekka E.: (10-lbs., 20″; sub: strict sit-up, knee pushup)

      30:38 “Team Thrupple”
      Andrew B.: (65-lbs.)
      Shaun J.: (65-lbs.)
      Jerry I.: (65-lbs.)

      31:08 “Team Slow”
      Daniel W.: (85-lbs.)
      Seth C.: (85-lbs.)

      25:46 “2 Guys, 1 Bar”
      Sean Q.: Rx
      Al C.: Rx

      26:57 “Team Huff & Puff”
      Charlie K.: (65-lbs.)
      Luke B.: (65-lbs.)

      Reply

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