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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.

Thursday, October 1, 2020

In Gym:
thruster
3-3-3-3-3

weighted pushup
10-10-10-10

At Home:
five rounds, rest amply between rounds:
max thruster*

*Repetition limit per round is 20.

then, four rounds:
10 weighted pushup –or– max pushup, 2-second hold at bottom of each rep on tension

September 30, 2020

In Gym:

Sporty Spice
in teams of two, 10 rounds for time*:
350m run
100m farmer’s carry @ 110/70-lbs.
10x synchro squat

*Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round.

At Home:
Sporty Spice
in teams of two, 10 rounds for time*:
50x jumping jack
30x mountain climber
15x no pushup burpee
10x synchro squat

*Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round.

September 29, 2020

Marina
as many rounds as possible in 20 minutes:
5x strict handstand pushup –or– atomic pushup
10x single-leg squat (alternating, total)
15x pull-up –or– sheet row –or– rotational sit-up

Sunday, September 27, 2020

three rounds for time:
800m run –or– 4 minutes max (20 lateral agility hop + 20 skips in place)
25x wall ball @ 20/14-lbs., 10-ft. target–or– single-arm dumbbell/object thruster –or– squat jump
7x wall climb –or– 10x inchworm

Saturday, September 26, 2020

In Gym:
split jerk
2-2-2-2-2

Compare results to June 27, 2019.

then, for time:
run one mile

At Home:
double alternating tabata* (16 rounds): lunge jump + atomic pushup

*1 tabata interval is 20 seconds of work followed by 10 seconds of rest.

then, for time:
run one mile –or– 65x burpee

Friday, September 25, 2020

In Gym:
Medium BS
in a 13-minute window, complete:
+3 rounds of:
8x back squat @ 165/115-lbs. –or– dumbbell/object squat –
8x burpee + box jump, 24/20″ box
+3 rounds of:
6x back squat @ 185/135-lbs.
6x burpee + box jump, 24/20″ box
+as many back squats as possible @ 225/155-lbs. in remaining time

At Home:
“Medium BS”
In a 13-minute window, complete:
+6 rounds of:
8x dumbell/object squat
8x burpee + tuck jump
+as many dumbbell/object squat in remaining time