Sunday, July 18, 2021
In Gym: for time: 42-30-18 dumbbell goblet lunge @ 55/35-lbs. swing @ 55/35-lbs. rotational sit-up At Home: for time: 42-30-18 object goblet lunge –or– 2x lunge object swing –or– star jump rotational sit-up
Saturday, July 17, 2021
In Gym:every 90 seconds for 18 rounds:odd rounds: 3 push press, bar is pulled from the groundeven rounds: 3 heavy front squat, bar is pulled from the rack At Home:every 90 seconds for 18 rounds:odd rounds: 3-8 dumbbell/object push press –or– atomic pushupeven rounds: 3-10 dumbbell/object front squat –or– single-leg squat (from the floor) at […]
Friday, July 16, 2021
“MPH Fun Run” In Gym: in teams of two, five rounds for time: 40 calorie row 400m run *One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round. then, three rounds, rest amply between rounds: max kipping pull-up –or– strict pulling option 30-second handstand hold At Home: […]
Thursday, July 15, 2021
In Gym: snatch pull + hang snatch 1-1-1-1-1 *Begin each round every minute. snatch 2-2-2-2-2-2-2 *Begin each round every 3 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 every […]
Wednesday, July 14, 2021
In Gym: five rounds for time: 36x double under 24x pushup 12x strict toes-to-bar At Home: five rounds for time: 36x lateral skater 24x pushup 12x virtual toes-to-bar
Tuesday, July 13, 2021
In Gym: as many rounds as possible in 18 minutes: 20x power clean @ 115/75-lbs. 12x (burpee + box jump, 24/20″ platform) 10x squat clean 12x (burpee + box jump) At Home: as many rounds as possible in 18 minutes: 20x object power clean –or– max vertical jump 12x (burpee + 2 lunge) 10x squat […]
Monday, July 12, 2021
In Gym: “Thicc Fran” for time: 400m run 45x thruster @ 95/65-lbs. 45x pull-up 400m run At Home: “Thicc Fran” for time: 400m run –or– 50x high knees + 50x jumping jack 45x object thruster –or– 90x squat drop 30x strict pull-up –or– 45x sheet row –or– 60x v-up 400m run –or– 50x high knees […]
Sunday, July 11, 2021
In Gym: five rounds for time: 100m farmer’s carry @ 100/70-lbs. 50x double under 20x anchored strict sit-up Compare results to Wednesday, September 25, 2019. At Home: five rounds for time: 100-200m object farmer’s carry –or– 4 sets of (10 bear crawl step, forwards + 10 bear crawl step, backwards) 50x double under –or– 150x […]
Saturday, July 10, 2021
In Gym: 2x power clean + 4x squat clean + 8x deadlift 1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. Compare results to July 23, 2019. At Home: five rounds for time: 6x object power clean –or– squat jump 8x object squat clean –or– burpee 10x object deadlift […]
Friday, July 7, 2021
In Gym: “Franimal” for time: 15-12-9 thruster @ 115/75-lbs. chest-to-bar pull-up –rest exactly 90 seconds– 21-15-9 thruster @ 65/45-lbs. pull-up At Home: “Franimal” for time: 15-12-9 dumbbell/object thruster –or– 2x atomic pushup strict pull-up –or– sheet row –or– staggered grip pushup –rest exactly one minute– 21-15-9 dumbbell/object thruster –or– 2x squat jump strict pull-up –or– […]