Tuesday, April 6, 2021
In Gym:power clean*5-5-5-3-3-3-1-1-1 Begin each round every three minutes. At Home:five two-minute rounds, rest exactly one minute between rounds:10x dumbbell/object power clean10x max vertical jump
Monday, April 5, 2021
In Gym: three rounds for time: 200m run 20x toes-to-bar 250m row 20x dumbbell thruster @ 90/60-lbs. At Home: three rounds for time: 15x no pushup burpee 20x virtual toes-to-bar 50x high knees 20x dumbbell/object thruster –or– squat jump
Sunday, April 4, 2020
three rounds for time: 50x burpee –90-second rest–
Saturday, April 3, 2021
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, […]
Friday, April 2, 2021
In Gym: every minute, on the minute, for 12 minutes: 6x strict ring dip max front rack lunge @ 100/70-lbs. At Home: every minute, on the minute, for 12 minutes: 6x dumbbell/object push press –or– dip option max dumbbell/object front rack lunge –or– lunge jump
Thursday, April 1, 2021
In Gym: five rounds for time: 21x box jump, 24/20″ platform 15x deadlift @ 185/125-lbs. 9x strict pull-up At Home: three rounds for time: 21x lunge jump 15x dumbbell/object deadlift –or– 30x (touch ground + jump overhead) 9x strict pull-up –or– 18x sheet row –or– 1-minute plank
Wednesday, March 31, 2021
In Gym: bench press 5-5-5-5-5 Compare results to January 15, 2020. shoulder press 5-5-5-5-5 Compare results to August 11, 2020. At Home: eight two-minute rounds, rest one minute between rounds: even rounds: max staggered grip pushup odd rounds: max dumbbell push press –or– atomic pushup
Tuesday, March 30, 2021
In Gym: for time:50-40-30-20-10*anchored sit-updouble under *Complete 10 burpees at the end of each round, including the final round. At Home: for time:50-40-30-20-10*anchored sit-upelevated toe tap *Complete 10 burpees at the end of each round, including the final round.
Monday, March 29, 2021
In Gym: “21.3” as many repetitions as possible in 15 minutes, stopping if you complete the work: 15x front squat @ 95/65-lbs. 30x toes-to-bar 15x thruster –rest one minute– 15x front squat 30x chest-to-bar pull-up 15x thruster –rest one minute– 15x front squat 30x bar muscle-up 15x thruster “21.4” Seven minutes to find a heavy […]
Sunday, March 28, 2021
In Gym: two rounds for time: 20x explosive pushup 400m run 30x pushup 800m run At Home: two rounds for time: 20x explosive pushup 400m run –or– 100x jumping jack 30x pushup 800m run –or– 100x high knees