Thursday, October 14, 2021
In Gym: four rounds for time: 25x burpee 25x box jump, 24/20″ platform 25x swing @ 55/35-lbs. At Home: four rounds for time: 25x burpee 25x squat jump –or– tuck jump 25x object swing –or– 40x superman
Wednesday, October 13, 2021
In Gym: “Marina” as many rounds as possible in 20 minutes: 5x strict handstand pushup 10x single-leg squat (alternating, total) 15x pull-up Compare results to September 29, 2020. At Home: “Marina” as many rounds as possible in 20 minutes: 5x strict handstand pushup –or– atomic pushup 20x lunge 15x pull-up –or– sheet row –or– rotational […]
Tuesday, October 12, 2021
In Gym: power snatch + overhead squat 1-1-1-1-1 *Begin each round every 90 seconds. snatch 2-2-2-2-2-2 *Begin each round every three minutes. At Home: complete three sets, starting every 2 minutes: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 6x burpee 8x explosive dumbbell burpee then, complete three sets, starting […]
Monday, October 11, 2021
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. Compare results to September 30, 2020. At Home: “Sporty Spice” in teams of two, […]
Sunday, October 10, 2021
In Gym: four rounds for time: 500m row 12x bench press @ 135/95-lbs. At Home: four rounds for time: 400m run 16x explosive pushup
Saturday, October 9, 2021
In Gym: front squat 7-7-5-5-5-3-3-3 *Begin each round every three minutes. then, two sets for quality, rest amply between rounds: 1-minute handstand hold max unbroken wall ball @ 20/14-lbs., 10-ft. target *stop at 40 reps* At Home: “Legs Gone Bad Time Priority” as many reps as possible in 12 minutes: squat jump + lunge jump, […]
Friday, October 8, 2021
In Gym: as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 200m run *You have the option to wear a 20/14-lb. weight vest. At Home: as many rounds as possible in 20 minutes: 5x strict pull-up –or– bent-over row –or– 20x bodyweight renegade row 10x pushup 200m run –or– 40x jumping […]
Thursday, October 7, 2021
In Gym: three rounds for time: 15x dumbbell push jerk @ 50/35-lb. dumbbells 50x double under 25x weighted step-up @ 50/35-lbs. (one dumbbell) 50x double under At Home: three rounds for time: 15x object push press –or– atomic pushup 50x elevated toe tap 25x object weighted lunge –or– lunge jump 50x elevated toe tap
Wednesday, October 6, 2021
In Gym: deadlift 5-5-5-5-5 *Begin each round every four minutes. then, tabata burpee At Home: as many rounds as possible in 10 minutes: 16x superman, 1-second hold at top of rep 16x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted 8x inchworm walkout then, tabata burpee
Tuesday, October 5, 2021
In Gym: for time: 21-15-9 overhead squat @ 115/80-lbs. toes-to-bar Compare results to June 13, 2018. At Home: for time: 21-15-9 2x object goblet squat –or– 4x air squat virtual toes-to-bar