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

05/01/2018
1.) Every 2 minutes for 10 minutes
10 Strict Press @ approx 60%
10 Parallel Ring Rows 
2.) Fly
Row 500m
3 Rounds
20 Alternating Dumbbell Snatch 50/35lb
10 Left Arm Overhead Lunge 50/35lb
10 Right Arm Overhead Lunge 50/35lb
Row 500m
*3.) for time:
100m Overhead Walk 155/105lb
25 Power Clean & Jerk 155/105lb
100m Overhead Walk 155/105lb
Note: use the door to door for the 100m walk
*4.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
*5.) 5 rounds for time:
20m Sled Push 4x45/3x45
5 Box Jumps 36/30”
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
05/03/2018
1.) "Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
IN MEMORY OF
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23
*2.) 10 minute EMOM
10 Push-ups
10 Sit-ups
*3.) 100m Dumbbell Farmer Carry 100/70lb
every time you set the dumbbells down complete 50 Double Unders 
*4.) 4 x 400m Run, rest 1 minute between runs
*5.) 5 Push Press @ approx 70% every 2 minutes for 10 minutes
*6.) 3 rounds
15 Reverse Hyper
15 Weighted Hip Extension 



05/07/2018
1.) CFGB # 1
7 minute AMRAP 
6 cal Assault Bike
5 Pull-ups
4 Toes to Bar
3 Chest to Bar Pullups
2 Bar Muscle Ups
1 Muscle Up
2.) Strict Press reps of 5-5-3-3-1-1, every 90 seconds for 6 rounds
note: start between 60-70% 
*3.) 500m Sled Push 3x45/2x45
or 
1000m Partner Sled Push
or
1500 3 person Sled Push
note: use the door to door in 100m increments 
*4.) for time:
20 - 30 second Partner Handstand Holds
note: Partner makes sure that your heels remain above your line and if you don't have a line or even know what that means ask us and we'll get you one of your own lines drawn on the wall . Each person must accumulate 30 total seconds before switching 
*5.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*6.) 3 rounds
15 Reverse Hyper
1 minutes Superman Hold
05/09/2018
1.) CFGB #3
Complete Reps of:
100 GHD Sit-ups 
150 Air Squats
Every time you pause movement switch to other movement accumulating 100 reps of GHD 150 Air Squats for time. 
2.) 3 Push Press @ approx 75% every 90 seconds for 6 rounds 
*3.) 21-15-9
Start each round with a 40m Sled Push 4x45/2x45
Hand Release Push-ups 
Wallballs 20/14lb
*4.) 4 x 400m Log Run, rest 1:1
*5.) 5 Free Standing Handstand Push-up 
10m Handstand Walk
4 Free Standing Handstand Push-up 
10m Handstand Walk
3 Free Standing Handstand Push-up 
10m Handstand Walk
2 Free Standing Handstand Push-up 
10m Handstand Walk
1 Free Standing Handstand Push-up 
10m Handstand Walk
*6.) 3 Rounds
15 Reverse Hyper
10 Back Extension 
5 GH Raise
05/11/2018
1.) CFGB #4
Riddle
14 minute AMRAP
150 Double Unders
50 Hang Power Clean 115/85lb
50 Push Press 115/85lb
30 Muscle Ups
*2.) for time:
3 rounds
10 Single Arm Squat Jerk 70/55lb (5L/5R)
50' Handstand Walk
*3.) Snatch 3-3-3-2-2-1
note: Reset every rep starting @ approx 60% adding load each rep. Work up to a session 1RM.
*4.) 3 minute AMRAP
Bar Muscle Ups
*5.)  for time:
With a partner complete 50 - 20m Sled Push 2x45/1x45, alternate as you wish
*6.) 3 rounds
15 Reverse Hyper, heavy
30 Wall Squats
note: Toes, Knees and Nose to the wall is the goal.
05/18/2018
1.) Ketchup
10 rounds for time:
10 Pull-ups
20' Bear Crawl
10 GHD Sit-ups
*2.) 3 Back Squat EMOM for 6 minutes @ approx 75% 
*3.) 15 reps Muscle Snatch, add load each round establishing 1RM
note: If you've never done or have questions grab a coach. 
*4.) EMOM for 5 minutes
10 Deadlift @ 225/155lb 
5 Box Jumps 24/20"
*5.) 7 minute cap
100' Handstand Walk (10' segments)
Every time you break complete 5 Handstand Push-ups 
*6.) 10-9-8-7-5-4-3-2-1
Strict Toes to Bar
Hand Release Push-ups
Then 5 minutes up the ladder
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups
05/19/2018
1.) CFGB #6
In 9 minutes  
21-15-9
Assault Bike
Snatch 75/55lb
Then 
Establish 1RM Snatch
*2.) 4 Strict Press EMOM for 5 minutes @ approx 70%
*3.) 3 minutes to Bench Press 25 reps
note: If you finish over 3 minutes its a giant no rep so choose weight wisely 
*4.) With a partner 20 rounds for time
Alternate after every accumulated 30 seconds
1 Handstand Push-up -> 30 second Handstand Hold
note: Use your line from the open or make one using the standards from the Open.
*5.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips. 
*6.) 3 x 15 Reverse Hyper
Whiteboard
Team WOD w Tom and Aj!
3rds + 15 wb
Mods: 📦 hspu, 12# wb, rope climb // 65# FS // K2E & plank hold (30sec)
3 rounds + 10hspu
Not legless.
Team WOD w/ Michelle and Tom
Front squats @ 185