Categorized as: workout of the day

Saturday, July 11, 2020


as many rounds as possible in 20 minutes:
5x handstand pushup –or– atomic pushup
30-second side plank per side –or– 10x strict pull-up –or– 20x sheet row
25x squat

Friday, July 10, 2020


for time:
150x double under –or– 800m run –or– 3x (30x high knees + 10 no pushup burpee)
50x push press @ 95/65-lbs. –or–  weighted object/dumbbell push press –or– 50x atomic pushup
50x hang power clean –or– weighted object/dumbbell hang power clean –or– 50x tuck jump
50x push press @ 95/65-lbs. –or–  weighted object/dumbbell push press -or– 50x atomic pushup
150x double under –or– 3x (30x high knees + 10 no pushup burpee)

Tuesday, July 7, 2020


In Gym:
front squat*
7-7-7-7-7

*Bar is pulled from the floor.

At Home:
as many repetitions as possible in 10 minutes*:
lunge

*At the top of every minute, perform 12x squat jump before moving to the lunges.

Monday, July 6, 2020


as many rounds as possible in 15 minutes:
12x ground-to-overhead @ 115/75-lbs. –or– 12x (2-pushup burpee)
400m row –or– 400m run –or– 2x (30x jack + 40x lateral hop)

Sunday, July 5, 2020

**Important Announcement** We are closed from Saturday, July 4 to Sunday, July 5 for the holiday weekend.

six rounds, each for time:
400m run

Rest two minutes between repeats

Time Interval Alternative: Substitute two minutes of continuous running or alternate activity for each run.

Saturday, July 4, 2020

**Important Announcement** We are closed from Saturday, July 4 to Sunday, July 5 for the holiday weekend.
for time:
100x double under –or– 100x jumping jack –or– 400m run
35x burpee
100x mountain climber
35x burpee
100x double under –or– 100x jumping jack –or– 400m run
35x burpee
100x double under –or– 100x jumping jack –or– 400m run

Friday, July 3, 2020


three cycles; as many rounds as possible in four minutes; rest exactly one minute between cycles:
15-10-5
deadlift @ 135/95-lbs. –or– tuck jump
pushup