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Wednesday, October 14, 2020

In Gym:
six rounds, every 90 seconds:
3x hang power snatch

six rounds, every 90 seconds:
2x hang squat snatch

six rounds, every 90 seconds
1x snatch

At Home:
six rounds:
45 seconds max dumbbell/object power clean –or– max squat
–45 seconds rest–

six rounds:
45 seconds max goblet squat jump –or– squat jump
–45 seconds rest–

six rounds:
45 seconds max single-arm power snatch *switch arms every other round* –or– reverse lunge
–45 seconds rest–

Tuesday, October 13, 2020

In Gym:

five distances, each for time, rest amply between rounds:
run one mile
run 200m
run 800m
run 200m
run one mile

At Home:

five intervals, each for time, rest amply between rounds:
five minute: max burpee
one minute: max squat
three minutes: max staggered grip pushup
one minute: max squat
five minute: max burpee

Monday, October 12, 2020

three rounds for time:
21x pull-up –or– 30x sheet row –or– 90-second reverse plank hold
100x double under –or– 100x jumping jack
12x strict handstand pushup –or– atomic pushup

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