Thursday, February 20, 2020
for time: three rounds: 200m run 10x squat snatch @ 115/75-lbs. + three rounds: 100m farmer’s carry @ 50/35-lb. dumbbells 10x power snatch Today’s Common Scaling Options: +Run: reduce distance, row, jump rope variation +Squat/power snatch: reduce weight, hang/power variation, clean variation +Farmer’s carry: reduce weight, reduce distance (Your coach will talk to you about […]
Wednesday, February 19, 2020
accumulating*, three rounds for time: 1. 50x walking lunge 2. 50x pushup 3. 50x box jump, 24/20″ platform *In the first round, complete exercise one; in the second round, complete exercises one and two; in the third round, complete exercises one through three. Today’s Common Scaling Options: +Walking lunge: reduce reps +Pushup: reduce reps, incline/knee […]
Tuesday, February 18, 2020
push jerk 2-2-2-2-2 Compare results to June 23, 2018.
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 […]
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 […]
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)
Wednesday, February 12, 2020
bench press 2-2-2-2-2 Compare results to January 4, 2019.
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 […]