Sunday May 16, 2021
In Gym: as many repetitions as possible: 2 minutes max wall ball @ 20/14-lbs., 10-ft. target –15 seconds rest– 2 minutes max toes-to-bar –15 seconds rest– 90 seconds max wall ball –15 seconds rest– 90 seconds max toes-to-bar –15 seconds rest– 60 seconds max wall ball –15 seconds rest– 60 seconds max toes-to-bar –15 seconds […]
Saturday, May 15, 2021
In Gym: “Belinda” for time: 10-9-8-7-6-5-4-3-2-1 2x dumbbell deadlift @ 100/70-lbs. barbell bench press @ bodyweight dumbbell hang squat clean @ 100/70-lbs. At Home: “Belinda” for time: 10-9-8-7-6-5-4-3-2-1 2x dumbbell/object deadlift –or– 1x inchworm dumbbell/object shoulder press –or– explosive pushup dumbbell/object hang squat clean –or– 2x squat drop
Friday, May 14, 2021
In Gym: in teams of two, for time: 1000m row (switching partners every 250m) 50x synchro burpee 50x single-arm dumbbell overhead lunge @ 45/30-lbs. 35x synchro burpee 35x dumbbell overhead lunge 20x synchro burpee 20x dumbbell overhead lunge 1000m row (switch every 250m) At Home: for time: 30x plank up down 50x burpee 50x dumbbell […]
Thursday, May 13, 2021
In Gym: front squat* 3-3-3-2-2-2-1-1-1 *Begin each round every two minutes. then, practice bar muscle-ups or pull-ups for 12 minutes. At Home: three four-minute rounds, rest exactly one minute between rounds: 1-minute v-hold 20x dumbbell/object squat –or– 20x air squat max time in wall squat hold
Wednesday, May 12, 2021
In Gym: three rounds, beginning every eight minutes*: 8x hang power snatch @ 125/83-lbs. 30x box jump, 24/20″ platform 150m farmer’s carry You are scored by your time to completion of each round. At Home: three rounds, beginning every eight minutes*: 8x single-arm power snatch, right –or– (touch ground + jump and reach overhead) 8x […]
Tuesday, May 11, 2021
In Gym: “IN to BCN to DC 2” as many rounds as possible in 20 minutes*: 10x strict pull-up 20x pushup 400m run 100x double under *You may wear a weight vest for this workout. Compare results to March 6, 2018. At Home: “IN to BCN to DC 2” as many rounds as possible in […]
Monday, May 10, 2021
In Gym: 15 rounds for time: 1x clean and jerk @ 185/125-lbs. 4x single-leg squat (alternating, total) At Home: 15 rounds for time: 2x dumbbell clean and jerk –or– 4x MPH-standard burpee 4x single-leg squat (alternating, total) –or– 8x reverse lunge
Sunday, May 9, 2021
In Gym: three rounds for time: 500m row 20x Russian swing @ 70/55-lbs. 400m run At Home: three rounds for time: 50x bodyweight renegade row 50x high knees 30x dumbbell/object Russian swing –or– 10x inchworm 400m run –or– 25x no pushup burpee
Saturday, May 8, 2021
In Gym: for time: 18-12-6-3 toes-to-bar handstand pushup (burpee + box jump), 24/20″ platform At Home: for time: 18-12-6-3 toes-to-bar atomic pushup (burpee + tuck jump)
Friday, May 7, 2021
In Gym: five rounds, beginning every minute: 1x hang power snatch + 1x overhead squat eight rounds, beginning every two minutes: 2x hang snatch At Home: complete four sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8x explosive dumbbell burpee then, complete three sets, starting […]