Categorized as: workout of the day

Monday, September 21, 2020

Baby Spice
two rounds for time:
25x swing @ 70/55-lbs. –or– standing long jump
20x lateral burpee
50x goblet lunge –or– 100x lunge
20x true strict bodyrow –or– dip variation
25x push press @ 95/65-lbs. –or– dumbbell/object press –or– atomic pushup

Sunday, September 20, 2020

nine rounds for time:
11x wall ball @ 20/14-lbs., 10-ft. –or– 11x single-arm thruster –or– 10x squat jump
7x toes-to-bar –or– 10x sheet row –or– 10x rotational sit-up

Saturday, September 19, 2020

Art-Work-Out
as many rounds as possible in 10 minutes:
6x forward burpee over barrier
10x goblet squat @ 45/35-lbs. –or– dumbbell/object squat –or– 20x squat

–rest three minutes–

as many rounds as possible in 10 minutes:
6x plate devil’s press –or– dumbbell/object devil’s press –or– 6x tuck jump
10x pushup

Friday, September 18, 2020

In Gym:
six distances, each for time; rest amply between distances:
1000m row
800m run
500m row
400m run
250m row
200m run

At Home:
as many repetitions as possible:
3 minutes max burpee
–rest one minute–
3 minutes max plank up down
–rest one minute–
2 minutes max burpee
–rest one minute–
2 minutes max plank up down
–rest one minute–
90 seconds max burpee
–rest one minute–
90 seconds max plank up down

Thursday, September 17, 2020

In Gym:
shoulder press
3-3-3-3-3

Compare results to July 25, 2018.

weighted ring dip
5-5-5-5-5

Compare results to August 30, 2016.

At Home:
3 sets; rest amply between sets:
5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max staggered grip pushup

then, 3 sets; rest amply between sets:
30-second handstand hold –or– 20-second hollow hold + max push press –or– max dip variation

Wednesday, September 16, 2020

15 rounds for time:
1x clean @ 225/155-lbs. –or– 3x dumbbell/object clean –or– 5x bodyweight renegade row
5x (burpee + box jump, 24/20″ platform) –or– 7x lateral burpee

Tuesday, September 15, 2020

 

Ginger Spice

as many rounds as possible in 20 minutes:
400m run –or– 2 rounds of (30x skipping in place + 15x 3-point agility hop)
20x single-arm push press @ 50/35-lbs. –or– object push press –or– explosive pushup
10x chest-to-bar pull-up –or– 20x sheet row –or– 1-minute plank holds

Sunday, September 13, 2020

Light BS
as many rounds as possible in 12 minutes:
10x box jump, 24/20″ platform –or– 10x lunge jump
10x back squat* @ 135/95-lbs. –or– 15x dumbbell/object front squat –or– 30-second squat hold, butt just below parallel

*Bar is taken from the rack.