Sunday, October 24, 2021
“Marjoram Spice” In Gym: four rounds for time: 75x double under 200m run @ 20/14-lbs. 15x toes-to-bar “Marjoram Spice” At Home: four rounds for time: 75x elevated toe tap 400m run 20x virtual toes-to-bar
Saturday, October 23, 2021
In Gym:“Cinnamon Spice”eight three-minute rounds, switching partner one and two roles each round:partner 1: 400m runpartner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest *The score is the partner team’s total back squat and swing number, accumulated from all six rounds. Compare […]
Friday, October 22, 2021
In Gym: “Cardamom Spice 2” as many rounds as possible in 13 minutes: 4x wall climb 16x box jump, 24/20″ platform At Home: “Cardamom Spice 2” as many rounds as possible in 13 minutes: 4x wall climb –or– atomic pushup 8x squat jump 8x squat drop
Thursday, October 21, 2021
In Gym: push jerk 2-2-2-2-2-2 Begin each round every three minutes. Then, practice pull-ups or seated ring muscle-ups for 10 minutes. 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 […]
Wednesday, October 20, 2021
In Gym: “Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time Compare results to October 19, 2020. *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all […]
Tuesday, October 19, 2021
In Gym:“Five Spice”in teams of two, five rounds for time:5x synchro burpee10x I-go-you-go power clean @ 195/135-lbs. (5 per partner)5x synchro burpee55x double under, partner one only5x synchro burpee55x double under, partner two only Compare results to October 20, 2020. At Home:“Five Spice”in teams of two, five rounds for time:5x synchro burpee10x I-go-you-go dumbbell/object power […]
Monday, October 18, 2021
In Gym: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 15x legless rope climb, standing start At Home: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 75x sheet row –or– 30x strict pull-up –or- 250x mountain climber
Sunday, October 17, 2021
In Gym: On a 25-minute clock, five rounds for maximum distance: Row for 50 seconds & rest 10 seconds Row for 40 seconds & rest 20 seconds Row for 30 seconds & rest 30 seconds Row for 20 seconds & rest 40 seconds Row for 10 seconds & rest 50 seconds Compare results to January […]
Saturday, October 16, 2021
In Gym: “Grace” for time: 30x clean and jerk @ 135/95-lbs. Compare results to May 2, 2018. then, for 12 minutes, choose ONE: Option 1: pull-up practice Option 2: build up to a heavy clean and jerk At Home: as many rounds as possible in 10 minutes: 3 object power clean –or– 6x MPH burpee […]
Friday, October 15, 2021
In Gym: bench press 3-3-3-3-3-3 *Begin each round every three minutes. then, 2-3 rounds for quality: 8-10 barbell bent over row 8-10 reverse grip barbell bent over row 8-10 barbell upright row At Home: four four-minute cycles, complete as many rounds as possible within the cycle and rest exactly one minute between cycles: 5x explosive […]