Categorized as: workout of the day

Sunday, October 11, 2020

seven rounds, as many repetitions as possible in two minutes; rest exactly one minute between rounds:
10x burpee
10x wall ball @ 20/14-lbs., 10-ft. target –or– dumbbell/object squat –or– squat jump
max box jump, 24/20″ platform –or– tuck jump

Saturday, October 10, 2020

Scary Spice
for time:
25x hang power snatch @ 95/65-lbs. –or– single-arm dumbbell/object power snatch –or– 35x (single-leg Romanian deadlift + max vertical jump)
25x ring dip –or– dip option
100x walking lunge
25x ring dip –or– dip option
25x hang power snatch –or– 35x (single-leg Romanian deadlift + max vertical jump)

Friday, October 9, 2020

back squat
10-10-10-10-10

then, three rounds; rest amply between rounds:
12x weighted step-up, 24/20″ platform
10-15x biceps curl

At Home:
four rounds, rest amply between rounds:
10x dumbbell squat jump + max dumbbell front squat

then, three rounds; rest amply between rounds:
12x weighted step-up –or– weighted lunge –or– single-leg glute bridge
10-15x biceps curl –or– 20-40-second half pushup hold

Thursday, October 8, 2020

five rounds for time:
21x pushup
21x barbell bodyrow –or– 21x pike-up
30-second handstand hold, freestanding –or– 5 wall climb –or– 1-minute hollow hold

Sunday, October 4, 2020


as many repetitions as possible:
2 minutes max double under –or– lateral jump
–15 seconds rest–
2 minutes max strict toes-to-bar –or– strict sit-up
–15 seconds rest–
90 seconds max double under -or– lateral jump
–15 seconds rest–
90 seconds max strict toes-to-bar –or– strict sit-up
–15 seconds rest–
60 seconds max double under -or– lateral jump
–15 seconds rest–
60 seconds max strict toes-to-bar –or– strict sit-up
–15 seconds rest–
30 seconds max double under -or– lateral jump
–15 seconds rest–
30 seconds max strict toes-to-bar –or– strict sit-up

This workout is scored by TWO separate numbers: the number of reps of the core movement AND the number of reps of the jumping movement.

Saturday, October 3, 2020

In Gym:

hang power snatch

3-3-3-3-3

At Home:

four four-minute rounds, no rest between rounds:
90-second plank hold
10x rotational pushup
max pike-up –or– v-up

Friday, October 2, 2020

In Gym:
Row as many meters as possible in 25 minutes, or 5000m, whichever comes first. At the top of every other minute, perform 7x burpee.

At Home:
as many rounds as possible in 18 minutes:
20x dumbbell deadlift –or– 10x (inchworm + pushup)
20x superman
20x bodyweight renegade row

*At the top of every other minute, perform 7x burpee.