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In Gym
In Gym: front squat 5-5-5-5-5-5 Begin each round every three minutes. then, front squat 3-3-3-3 @ medium weights, 2-second pause at bottom of each rep At Home: five rounds for quality, rest amply between rounds: 15x object squat –or– 20 pause squat jump 90-second wall sit
In Gym
In Gym: as many repetitions as possible: 3 minutes: knees-to-elbows 3 minutes: wall climb --30 seconds rest-- 2 minutes: knees-to-elbows 2 minutes: wall climb --30 seconds rest-- 1 minute: knees-to-elbows 1 minute: wall climb At Home: as many repetitions as possible: 3 minutes: v-up/pike-up 3 minutes: wall climb --or-- (inchworm + pushup) --30 seconds rest-- 2 minutes: v-up/pike-up 2 minutes: wall climb --or-- (inchworm + pushup) --30 seconds rest-- 1 minute: v-up/pike-up 1 minute: wall climb --or-- (inchworm + pushup)
In Gym
In Gym: three rounds for time: 15x power clean @ 135/95-lbs. 25x wall ball @ 20/14-lbs., 10/9-ft. target At Home: three rounds for time: 15x object power clean --or-- (burpee + standing long jump) 25x single-arm object thruster --or-- 50x air squat
In Gym
In Gym: "Strict JT" for time: 21-15-9 strict handstand pushup strict ring dip pushup At Home: "JT" for time: 21-15-9 challenging atomic pushup --or-- dumbbell/object push press dip variation pushup
In Gym
In Gym: five rounds for time: 20/16-calorie row 15x front rack lunge @ 75/55-lbs. then, take 10 minutes to build up to a heavy front rack lunge set of 10. At Home: five rounds for time: 400m run --or-- 20x burpee 15x object front rack lunge --or-- 30x lunge
In Gym
In Gym: in teams of two, 20 rounds for time*: 9x box jump, 24/20" platform 7x burpee 5x push jerk @ 155/105-lbs. *bar pulled from the rack* *Partners alternate rounds. At Home: 10 rounds for time: 10x lunge jump 7x burpee 5x object jerk --or-- 6x atomic pushup
In Gym
In Gym: deadlift 5-5-5-3-3-3 These are touch-and-go reps. Begin each round every three minutes. then, tabata bottom-to-bottom squat At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee + tuck jump) 20x mountain climber then, tabata bottom -to- bottom squat
In Gym
In Gym: "Fran" for time: 21-15-9 thruster @ 95/65-lbs. pull-up At Home: "Fran" for time: 21-15-9 object thruster --or-- (burpee + squat jump) strict pull-up --or-- 2x pulling option --or-- 2x pushup
In Gym
In Gym: for time: 100x air squat 25x ring dip 50x russian swing @ 70/55-lbs. 25x ring dip 100x air squat At Home: for time: 100x air squat 25x dip option 50x object russian swing --or-- superman, 2-second hold at the top of each rep 25x dip option 100x air squat
In Gym
In Gym: push press 3-3-3-3-3-3-3-3 Begin each round every three minutes. then, two rounds for quality: 20x dumbbell front rack step-up, 24/20″ platform At Home: as many rounds as possible in seven minutes: 6x object shoulder press + 6x object push press –or– (6x staggered grip pushup + 6x atomic pushup) 6x strict sit-up then, three rounds, as many repetitions as possible in 90 seconds, rest 60 seconds between rounds: object lunge –or– lunge
In Gym
In Gym: for time: 90x wall ball 15x bar muscle-up 30x squat clean @ 135/95-lbs. At Home: for time: 90x single-arm thruster --or-- squat jump 15x challenging pull-up option 30x object squat clean
In Gym
In Gym: for time: 100x double under 25x v-up 80x double under 25x v-up 60x double under 25x v-up 40x double under 25x v-up 20x double under 25x v-up 10x double under 25x v-up At Home: In Gym: for time: 100x lateral hop 25x v-up 80x lateral hop 25x v-up 60x lateral hop 25x v-up 40x lateral hop 25x v-up 20x lateral hop 25x v-up 10x double under 25x v-up
In Gym
In Gym: three rounds; as many repetitions as possible: 90 seconds: max calorie row --15-second rest-- 90 seconds: max box jump, 24/20" platform --15-second rest-- 90 seconds: max single-arm clean and jerk @ 70/55-lbs. --15-second rest-- At Home: three rounds; as many repetitions as possible: 90 seconds: max plank up down --15-second rest-- 90 seconds: max air squat --15-second rest-- 90 seconds: max object single-arm snatch --15-second rest--
In Gym
In Gym: 1 power snatch + 1 overhead squat 1-1-1-1-1 Begin each round every 75 seconds. snatch 1-1-1-1-1-1-1 Begin each round every 3 minutes. At Home: as many rounds as possible in 10 minutes: 6x object front squat --or-- 12x air squat 6x object push jerk --or-- atomic pushup
In Gym
In Gym: for time: 30-20-10 dumbbell front squat @ 100/70-lbs. toes-to-bar *After each round, complete a 400m run --or-- 500m row.
In Gym
In Gym: bench press 2-2-2-2-2-2-2 Begin each round every 3 minutes. then, three sets for quality: 1-minute weighted plank --or-- plank hold 15x barbell bent-over row @ 115/75-lbs. --rest amply between sets--
In Gym
In Gym: “The Lou” in teams of two, 44 rounds for time: 4x wall ball @ 20/14-lbs., 10/9-ft. target 4x pull-up 4x burpee 4x dumbbell snatch @ 50/35-lbs. *Partners alternate rounds (each partner completes 22 rounds). At Home: “The Lou” 22 rounds for time: 4x single-arm object thruster --or-- squat jump 4x pull-up option 4x burpee 4x object snatch --or-- walking lunge
In Gym
1 snatch balance + 2 overhead squat 1-1-1-1-1-1 Begin each round every 2.5 minutes. then, “Annie” for time: 50-40-30-20-10 double under sit-up At Home: “Annie” for time: 50-40-30-20-10 double under --or-- lateral hop sit-up
In Gym
In Gym: four rounds for time: 350m row 10x hang power clean @ 135/95-lbs. 12x strict pull-up At Home: four rounds for time: 400m run --or-- 15x burpee 10x object hang squat clean @ 95/65-lbs. 12x strict pull-up option
In Gym
In Gym: as many rounds as possible in nine minutes: 3x deadlift @ 315/225-lbs. 9x burpee then, 12 minutes for quality: handstand walking or handstand practice drils At Home: as many rounds as possible in nine minutes: 3x deadlift @ 305/225-lbs. 9x burpee
In Gym
In Gym: in teams of two, as many rounds as possible in 20 minutes: 4x rope climb 20x dumbbell push press @ 100/70-lbs. 40x box jump, 24/20" platform *Partners may share work however they'd prefer. Only one person works at a time. At Home: as many rounds as possible in 13 minutes: 4x strict pull-up option 10x object push press --or-- atomic pushup 20x lunge jump
In Gym
In Gym: back squat 3-3-3-3-3-3 Begin each round every four minutes. then, in teams of two, for time: 100x synchro air squat 25x synchro pushup At Home: seven rounds for time: 6-10x object squat --or-- 12x squat jump + 12x lunge jump 1-minute plank hold then, for time: then, in teams of two, for time: 100x air squat 25x pushup
In Gym
In Gym: for time: 50x box jump, 24/20" platform 50x sumo deadlift high-pull @ 95/65-lbs. 50x v-up --or-- pike-up 50x barbell lunge 50x good morning @ 45/35-lbs. 50x wall ball @ 20/14-lbs.
In Gym
In Gym: 10 rounds; begin every 2 minutes: 1 push press + 2 push jerk + 3 split jerk then, tabata plank At Home: 10 rounds for quality: option #1 (with equipment): 3x object shoulder press + 5x object push press + 5x atomic pushup option #2 (without equipment): 8x (pushup, 1-second hold under tension at bottom) + 5x atomic pushup
In Gym
In Gym: “Choose Your Own Adventure” for time: movement #1 movement #2 movement #1 Movement #1 options: 80x single dumbbell squat (held on shoulders) @ 70/50-lbs. 60x single-leg squat (alternating, total) Movement #2 options: 20x ring muscle-up variation 40x strict pull-up At Home: for time: 80x object squat --or-- 120x squat 40x strict pull-up option 80x object squat --or-- 120x squat
In Gym
In Gym: power clean 7-5-3-3-2-2-1-1-1 Begin each round every two minutes. then, in teams of two, as many repetitions as possible in four minutes*: devil's press @ 45/35-lbs. *Both partners may work at the same time. At Home: five two-minute rounds; rest one minute between rounds: 5x object devil's press --or-- 7x burpee 5x object power clean --or-- 10x plank up down max MPH-standard burpee in remaining time
In Gym
In Gym: for time: 21-18-15-12-9-6-3 thruster @ 95/65-lbs. burpee At Home: for time: 21-18-15-12-9-6-3 object thruster --or-- squat jump burpee
In Gym
In Gym: every minute, on-the-minute, for 16 minutes: odd minutes: 6x chest-to-bar pull-up + 15-second L-sit hold even minutes: max double under then, shoulder health pump sesh #3: 3 rounds for quality: 10x per side: low band external rotation 5 per movement per side: plate-loaded bench T's, Y's, and I's 10x Arnold dumbbell press 45 seconds per side: banded “bully” stretch At Home: every minute, on-the-minute, for 16 minutes: odd minutes: 10x challenging pull-up option even minutes: 80-100x high knees
In Gym
In Gym: four rounds for time: 15x strict handstand pushup 15x strict ring dip 1000/800m row At Home:four rounds for time: 15-20x atomic pushup 15-20x dip option 40x sit-up
In Gym
In Gym: for time: 35-25-15* box step-up @ 100/70-lbs., 20" platform wall ball @ 20/14-lbs., 10/9-ft. target *After each round, complete 5 per side: turkish get-up @ 50/35-lbs. At Home: for time: 35-25-15 object front squat --or-- 1.5x bodyweight side lunge single-arm object thruster --or-- squat drop single-arm object overhead lunge --or-- 1.5x lunge
John D.
Member since 2023
Samantha E.
Member since 2023
