Author: MPH

Friday, January 31, 2020

four rounds for time: 400m run 10x bar-facing burpee –rest 1′ minute– Today’s Common Scaling Options: +Run: reduce distance, bike , row +Bar-facing burpee: reduce reps, step over, burpee, no-pushup burpee, pushup (Your coach will talk to you about additional scaling options not already listed)

Wednesday, January 29, 2020

as many rounds as possible in 15 minutes: 50x double under 20x medicine ball step-up @ 20/14-lbs., 24/20″ platform 4x rope climb, 12-ft. Today’s Common Scaling Options: +Double under: time cap, single under, bike, row +Med ball step-up: reduce load, lower height +Rope climb: reduce reps, reduce range of motion, floor-assisted (Your coach will talk […]

Tuesday, January 28, 2020

seven rounds for time: 4x power clean @ 155/105-lbs. 10x handstand pushup Today’s Common Scaling Options: +Power clean: reduce load, hang position, use dbs +Handstand pushup: reduce reps, reduce range of motion, atomic variation, press variation (Your coach will talk to you about additional scaling options not already listed)

Monday, January 27, 2020

for time: 2000m row Compare results to February 19, 2019. Today’s Common Scaling Options: +Row: reduce distance, bike, run (Your coach will talk to you about additional scaling options not already listed)

Sunday, January 26, 2019

four rounds for time: 400m run 25x squat 15x ring dip Today’s Common Scaling Options: -Run: reduce distance, row, bike -Squat: reduce reps, lunge -Ring dip: reduce reps, banded dip, bench dip (Your coach will talk to you about additional scaling options not already listed)

Saturday, January 25, 2020

overhead squat 3-3-3-3-3 Compare results to March 28, 2019. then, as many repetitions as possible in five minutes: 3′ max overhead squat @ 95/65-lbs. 2′ max lateral burpee

Friday, January 24, 2020

four rounds, each for time; rest amply between rounds: 500m row 50x double under 50x walking lunge Today’s Common Scaling Options: +Row: bike, run +Double under: row, bike, sit-up variation +Walking lunge: reduce reps, step-up (Your coach will talk to you about additional scaling options not already listed)

Thursday, January 23, 2020

three rounds for time: 400m run 2-minute handstand hold 25x deadlift @ 225/155-lbs. Today’s Common Scaling Options: +Run: reduce distance, row, bike +Handstand hold: reduce duration, wall climb hold, plank hold +Deadlift: reduce load, reduce reps (Your coach will talk to you about additional scaling options not already listed)