Scott Adler

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

08/01/2019
1.) Partner Quad Smash (3 min per leg, per athlete)
2.) With a Partner
50-40-30-20-10
Cal Assault Bike
14-12-10-8-6
Ring Muscle Ups
-One athlete works, one rests
-Switch working athlete as desired
*3.)Every 2 min for 5 Rounds
7 Overhead Squat @ 65% 1RM (does not have to be unbroken, just completed in 2 min)
08/03/2019
1.) Every 2 min for 5 Rounds
7 Snatch @ 65% 1RM (not touch and go - take time to set up)
2.) 3 Rounds
15 Toes to Bar
10 Hang Power Cleans 135/95lb
5 Thrusters 135/95lb
*3.) Tabata Hollow (:20)/Arch (:10)
08/05/2019
1.) Every 2 min for 5 Rounds
6 Back Squat @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 15 min AMRAP
100m Run
10 Shoulder to Overhead 115/85lb
10 Box Jumps 30/24"
40ft Bear Crawl
*3.) EMOM 5
4 Sandbag Cleans 150/100lb
2 Wide Grip Strict Chest to Bar Pullups
08/07/2019
1.) Every 2:30 for 5 Rounds
6 Clean & Jerk @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 12 min AMRAP
10 Ring Dips (MU to high rings if able)
15 GHD Situps
50 Double Unders
*3.) One mile run for time
*4.) Every 2 min until you cannot complete required work
Run 200m
1 Tire Flip
-Add 1 tire flip every round
08/10/2019
1.) Every 2 min for 5 Rounds
6 Strict Press @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 20-15-10-5
Toes to Bar
Wall Ball 20/14lb
*3.) 4x8 Glute Ham Raises SLOW
08/12/2019
1.) Every 2:30 for 5 Rounds
5 Clean & Jerk @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 13 min AMRAP
400m Run
5 Hang Power Snatch 135/95lb
20 Alt. Pistols
*3.) 4x10 Supinated Barbell Rows
-Increase weight each time
08/14/2019
1.) Every 2 min for 5 Rounds
5 Snatch @ 75% 1RM (not touch and go - take time to set up)
2.) 15-12-9-12-15
Back Squats 95/65lb (from floor)
GHD Situps
*20ft HS Walk after each round
*3.) EMOM 5
5 Bench Press 135/95lb
5 Strict Pullups
08/15/2019
1.) Partner Calf/Achilles Smash 3 min per leg, per athlete
2.) 10 Rounds
30 Double Unders
10 Chest to Bar Pullups
5 Box Jumps 36/30"
-One athlete does whole round, the other rests
-Switch working athlete each round
*3.)Every 2 min for 5 Rounds
5 Overhead Squat @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
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