Sunday, October 3, 2021
In Gym: for time: 800m run 40x wall ball @ 20/14-lbs., 10/9-ft. target 400m weighted run @ 20/14-lbs. 20x wall ball 400m weighted run 20x wall ball 800m run 40x wall ball At Home: for time: 800m run –or– 4 minutes of running 40x goblet squat jump –or– squat jump 400m weighted run with object […]
Saturday, October 2, 2021
In Gym: as many rounds as possible in 10 minutes: 5x power clean @ 185/125-lbs. 10x box jump, 24/20″ At Home: as many rounds as possible in 10 minutes: 5x object power clean –or– 10x lunge 10x v-up 10x burpee
Friday, October 1, 2021
In Gym: thruster 10-10-10-10-10 *Begin each round every four minutes. then, three rounds for quality: 10 per side: dumbbell Bulgarian split squat 10 per side: dumbbell bent-over row At Home: five rounds, rest amply between rounds: 10x dumbbell/object thruster + max dumbbell front squat –or– 10 pause squat jump + max squat then, three rounds […]
Thursday, September 30, 2021
In Gym: five distances, each for time, rest amply between rounds: run one mile run 200m run 800m run 200m run one mile Compare results to October 13, 2020. 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 […]
Wednesday, September 29, 2021
In Gym: three rounds for time: 21x pull-up 100x double under 12x strict handstand pushup Compare results to October 12, 2020. At Home: three rounds for time: 21x strict pull-up –or– 30x sheet row –or– 90-second reverse plank hold 100x jumping jack 16x atomic pushup
Tuesday, September 28, 2021
In Gym: “Posh Spice” as many rounds as possible in 12 minutes: 12x back squat @ bodyweight 21/18 calorie row Compare results to October 15, 2020. At Home: “Posh Spice” as many rounds as possible in 12 minutes: 12x goblet squat –or– 24x squat 2 rounds of (35 mountain climber + 35 high knees)
Monday, September 27, 2021
In Gym: six rounds, every two minutes: 2x hang power snatch six rounds, every two minutes: 1x power snatch At Home: six rounds: 45 seconds max dumbbell/object power clean –or– max squat –45 seconds rest– six rounds: 45 seconds max single-arm power snatch *switch arms every other round* –or– reverse lunge –45 seconds rest–
Sunday, September 26, 2021
In Gym: four rounds, beginning every six minutes: 5x rope climb, 12-ft., standing start 800m run This workout is scored by the time to completion of your slowest round. At Home: four rounds, beginning every six minutes: 1-minute plank hold 15x pike-up 800m run This workout is scored by the time to completion of your […]
Saturday, September 25, 2021
In Gym: as many rounds as possible in 18 minutes: 5x wall climb 15x front squat @ 95/65-lbs. 30x double under At Home: as many rounds as possible in 18 minutes: 10x atomic pushup 15x object front squat 30x extended lateral hop
Friday, September 24, 2021
In Gym: “Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge 20x true strict bodyrow 25x push press @ 95/65-lbs. Compare results to September 21, 2020. At Home: “Baby Spice” two rounds for time: 25x object swing –or– standing long jump 20x lateral burpee 50x object goblet lunge […]