Sunday, February 23, 2020
four rounds, as many repetitions as possible: 1′ row (calories) 1′ wall climb 1′ sumo deadlift high pull @ 75/55-lbs. 1′ step-up, 24/20″ platform 1′ rest Common Scaling Options: -Row: upper body row, lower body row -Wall climb: prom wall climb, plank hold -Sumo deadlift high-pull: reduce weight, sumo deadlift, standing upright row -Step-up: reduce […]
Turbo Saturday, February 22, 2020
Turbo Saturday Workout #1: “Team Kalsu” In teams of two, 20 one-minute rounds, alternating partners every other minute: max thruster @ 135/95-lbs. At the top of each minute, both partners must each complete 5x burpee, before one moves to the thruster bar. The other partner rests for the remainder of the minute. This workout is […]
Friday, February 21, 2020
six rounds for time: 5x rope climb, 12-ft. (standing start) 25x strict sit-up Today’s Common Scaling Options: +Rope climb: reduce reps, reduce range of motion, floor-assisted +Strict sit-up: reduce reps, sit-up, plank variation (Your coach will talk to you about additional scaling options not already listed)
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 […]