Wednesday 230301

Friday 211029

Friday 211029

For time:

4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating

♀ 35-lb. DB ♂ 50-lb. DB

Post time to comments.

Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating

♀ 25-lb. DB ♂ 35-lb. DB

Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating

♀ 10-lb. DB ♂ 15 lb.-DB

Wednesday 231011

Wednesday 231011

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.

Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.

Thursday 210826

Thursday 210826

For time:

30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

Post time to comments.
Compare to 181001.

Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.

Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. box

Beginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises

♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box

Tuesday 210608

Tuesday 210608

Online Semifinals Event 2

For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Post time to comments.

Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option:
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
35 GHD sit-ups
100 single-arm dumbbell overhead squats
35 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs