Wednesday, March 17, 2021
In Gym:every 90 seconds for 18 rounds:odd rounds: 3 shoulder 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 shoulder press –or– atomic pushupeven rounds: 3-10 dumbbell/object front squat –or– single-leg squat Compare all results to […]
Tuesday, March 16, 2021
In Gym: as many rounds as possible in 20 minutes 12x dumbbell burpee @ 100/70-lbs. 16x walking lunge @ 50/35-lbs. 20x anchored strict sit-up At Home: as many rounds as possible in 20 minutes: 12x dumbbell/object burpee –or– 100x mountain climber 16x dumbbell/object walking lunge 20x anchored strict sit-up
Monday, March 15, 2021
In Gym: “21.1” as many repetitions as possible in 15 minutes, stopping if you finish: 1x wall climb 10x double under 3x wall climb 30x double under 6x wall climb 60x double under 9x wall climb 90x double under 15x wall climb 150x double under 21x wall climb 210x double under At Home: “21.1” as […]
Sunday, March 14, 2021
In Gym:three rounds for time:400m run500m row100m farmer’s carry @ 100/70-lbs. At Home:three rounds for distance:run five minutes2-minute farmer’s hold –or– 1-minute plank hold
Saturday, March 13, 2021
In Gym:as many rounds as possible in 15 minutes:21x swing @ 55/35-lbs.15x wall ball @ 20/14-lbs., 10/9-ft. target9x (burpee + box jump), 24/20″ platform At Home:as many rounds as possible in 15 minutes:21x dumbbell/object swing –or– 5x inchworm15x single-arm thruster –or– 15x squat jump9x (burpee + tuck jump)
Friday, March 12, 2021
In Gym: “11.3” as many rounds and repetitions as possible in five minutes: 1x squat clean and jerk* @ 165/110-lbs. *This movement can be done as a cluster (squat clean thruster). then, take 10 minutes to work up to a heavy clean and jerk. Compare results to April 9, 2011. workout courtesy of crossfit.com At […]
Thursday, March 11, 2021
In Gym: weighted strict pull-up 1-1-1-1-1-1 then, three rounds, rest exactly two minutes between rounds: max unbroken kipping pull-up max unbroken pushup then, for time: run one mile –or– 800m run At Home: four rounds, rest exactly two minutes between rounds: 30-second hollow hold max strict pull-up/sheet row/20x superman max unbroken pushup then, as many […]
Wednesday, March 10, 2021
In Gym: for time: 30x dumbbell front squat @ 100/70-lbs. 500m row 20x dumbbell front squat 500m row 10x dumbbell front squat 500m row At Home: for time: 30x dumbbell/object front squat –or– 60x squat 50x bodyweight row 100x mountain climber 20x dumbbell/object front squat –or– 40x squat 50x bodyweight row 100x mountain climber 10x […]
Tuesday, March 9, 2021
In Gym: for time: four rounds: 10x toes-to-bar 20x burpee –rest two minutes– four rounds: 10x strict ring dip 20x box jump, 24/20″ platform At Home: for time: four rounds: 10x virtual toes-to-bar 20x burpee –rest two minutes– four rounds: 10x dip option 20x tuck jump
Monday, March 8, 2021
In Gym:five rounds, every minute:1 snatch pull + 2 power snatch five rounds, every two minutes:1 power snatch + 1 overhead squat five rounds, every three minutes:1 heavy snatch At Home:complete six sets, starting every 90 seconds:4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)8 weighted squat jump then, complete six […]