Friday, April 16, 2021
In Gym: six rounds, begin every four minutes: 7x heavy deadlift 15x unbroken swing @ 55/35-lbs. At Home: six rounds, begin every three minutes: 10x dumbbell/obejct deadlift –or– single-leg Romanian deadlift 20x unbroken dumbbell/object swing –or– 10x inchworm walkout
Thursday, April 15, 2021
every minute, on-the-minute, for 20 minutes: even minutes: max burpee in 45 seconds odd minutes: 30-second handstand hold –or– plank hold
Wednesday, April 14, 2021
In Gym: overhead squat* 3-3-2-2-2-1-1-1-1 *Begin each round every two minutes. At Home: three rounds for quality: 20x dumbbell/object squat –or– 40x squat 60-second wall sit 10 tempo reverse lunge jump, left 10 tempo reverse lunge jump, right
Tuesday, April 13, 2021
In Gym: as many rounds as possible in 10 minutes: 50x double under 100m farmer’s carry @ 100/70-lbs. –rest three minutes– as many rounds as possible in 10 minutes: 10x bench press @ 135/95-lbs. 200m run At Home: as many rounds as possible in 10 minutes: 50x elevated toe tap 1-minute farmer’s hold –or– reverse […]
Monday, April 12, 2021
In Gym: as many rounds as possible in 12 minutes: 1-2-3-4-5 reps of: squat clean @ 185/125-lbs. strict chest-to-bar pull-up *If you finish with the first round of 5, go back to 1. At Home: as many rounds as possible in 12 minutes: 1-2-3-4-5 reps of: 2x dumbbell/object clean –or– 3x max vertical jump to […]
Sunday, April 11, 2021
In Gym:three rounds for time:50x lunge jump15x devil’s press @ 45/35-lbs.25x pike-up At Home:three rounds for time:50x lunge jump15x dumbbell/object devil’s press –or– 25x burpee25x pike-up
Saturday, April 10, 2021
In Gym: 15 rounds, begin every 2 minutes: rounds 1-5: 3 overhead squat rounds 6-10: 3 front squat rounds 11-15: 6 thruster At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat two rounds for quality: 15-20x Bulgarian split squat […]
Friday, April 9, 2021
In Gym: With a continuously running clock, you have 13 minutes to complete: 40x deadlift @ 135/95-lbs. + six rounds: 8x hang power snatch @ 95/65-lbs. 12x pushup + max deadlift @ 135/95-lbs. in remaining time At Home: With a continuously running clock, you have 13 minutes to complete: 40x dumbbell/object deadlift –or–80x lunge + […]
Thursday, April 8, 2021
In Gym: three rounds for time: 25x burpee 20x pull-up 75x double under At Home: three rounds for time: 25x burpee 10x strict pull-up –or– 15x sheet row –or– 20x rotational sit-up 75x elevated toe tap
Wednesday, April 7, 2021
In Gym:in teams of two, as many rounds as possible in 20 minutes:10x push jerk @ 135/95-lbs.14x box jump, 30/24″ platform Compare results to January 21, 2020. At Home:as many rounds as possible in 14 minutes:10x dumbbell/object push press –or– atomic pushup14x tuck jump