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 […]
Monday, February 10, 2020
three rounds for time: 800m run 10x muscle-up Today’s Common Scaling Options: +Run: reduce distance, row +Muscle-up: reduce reps, attempts, banded, challenge pull-up variation (Your coach will talk to you about additional scaling options not already listed)
Sunday, February 9, 2019
in teams of two, three rounds for time 1000m row 150x double under 100x goblet squat @ 55/35-lbs. Today’s Common Scaling Options: -Row: decrease distance, run, bike -Double under: time limit on reps, single under, micro step-up -Goblet squat: reduce reps, air squat, lunge (Your coach will talk to you about additional scaling options not […]