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

01/04/2019
1.) EMOM for 7 min
1 Deadlift @ 90%
2.) 3 Rounds
10 Power Snatch 75/55lb
5 Hips to Rings (MU your last rep if able)
REST 3 MIN
3 Rounds
10 Power Clean 95/65lb
5 Hips to Bar (MU your last rep if able)
*3.) 5 Rounds
10 Cal Row as fast as you can
Rest :30
*4.) 5x5 SUPER SLOW descent deficit HSPU 2x45/1x45lb plate
*5.) EMOM 10
6 Burpee Box Jump Overs 30/24"
-Spend any remaining time in plank and go into first burpee of next round from the plank
01/07/2019
1.) Every 2:30 for 4 rounds
Clean & Jerk
3@75%, 2@80%, 1@85%, 1@90%,
2.) 12 min AMRAP
20 Wallballs 20/14lb
15 Cal Row
10 Toes To Bar
*3.) 3 Rounds
20 GHD Situps
10 GH Raises
*4.) 10-8-6-4-2
Lateral Box Step Overs 24/20”
Bar Muscle Ups
*5.) 2k Row For Time
01/10/2019
1.) 23 min AMRAP
10 Box Jumps 30/24"
10 Chest to Bar Pullups
10 GHD Situps
10 Sumo Deadlift High Pull 95/65lb
10 Cal Assault Bike
1 Legless Rope Climb
2.) 3 min Frog Stretch on yoga mat
3.) Partner Quad Smash
4.) Lat/trap lacrosse ball smash
01/15/2019
1.) 20 Min to Establish 1RM Snatch (3 Fail Rule applies to 1RM attempts!)
2.) 5 Rounds
5 Strict Pullups
5 Strict Handstand Push Ups
10 Jump Squats as high as you can
*3.) Partner Quad Smash
*4.) 3x5 Behind the Neck Split Jerk @ 60% 1RM (Do not cycle)
*5.) 10-8-6-4-2
Empty Barbell
High Hang Power Cleans
Squat Cleans
01/16/2019
1.) 20 Min to Establish 1RM Clean & Jerk
2.) For Time:
Row 500m
20 Abmat Situps with medball (pick your weight)
Row 400m
15 Abmat Situps with medball
Row 300m
10 Abmat Situps with medball
Row 200m
5 Abmat Situps with medball
*3.) 3 Rounds, wearing squat band
10 Air Squats
10m Left Side Shuffle
10 Air Squats
10m Right Side Shuffle
*4.) 3x10 Glute Bridges
-Lightly Loaded Barbell 
*5.) 20-14-8
Alt. Jumping Lunges
Groiners
01/21/2019
1.) Felix The Cat
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20")
9 Pull-Ups
9 Thrusters (95/65lb)
9 Toes-to-Bar
With a weight vest (20/14lb)
*2.) 3x10 Single Leg Glute Bridges (10 per side)
*3.) With a Partner
10 min AMRAP
One Partner does full round, then switch:
30 Double Unders
95lb Thrusters with men's bar, regardless of gender (Men do 15 reps/Women do 10)

01/22/2019
1.) Lesley
AMRAP 35 minutes
24 Jump Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees
*2.) 4 rounds
10 Cal Bike
10m HS Walk
10 Strict HSPU
*3.) 21-15-9
Bench Press 95/65lb
Cal Row

Whiteboard
18:47. Pull ups are stupid.
19:51 85#
19:10 @ 75#
Scaled to 10 PU to work on butterflying. That was fun! Otherwise #strugglebus
19:20, 75#
Combo PU and Ring row
21:38, 75lb , banded pullup
Those were the hardest PUs of my life!😩
17:26 (10 strict pull-ups instead because hand tear)
21-15-9 bench and row EC, ice bowl WOD
23:38, 85#.
115#