Sunday, March 7, 2021
In Gym: for time: 800m run –or– row 50x wall ball @ 20/14-lbs., 10/9-ft. 50x step-up @ 50/35-lbs., 24/20″ platform 50x sit-up 400m run –or– row 25x wall ball 25x step-up 25x sit-up At Home: for time: 50x jumping jack 50x high knees 50x lateral hop 50x single-arm dumbbell/object thruster –or– squat jump 50x dumbbell/object […]
Saturday, March 6, 2021
In Gym: eight rounds, every three minutes: 5x heavy bench press then, three rounds for quality: 8x dumbbell bent-over row, left 8x dumbbell bent-over row, right 8x shoulder press @ 95/65-lbs. 8x push press @ 95/65-lbs. At Home: five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes […]
Friday, March 5, 2021
In Gym: at the top of every minute: minutes 1-5: 10x back squat @ 135/95-lbs. (choose a light weight) –rest 2 minutes– minutes 6-10: 7x back squat @ 185/125-lbs. (choose a medium weight) –rest 2 minutes– minutes 11-15: 5x back squat @ 225/155-lbs. (choose a heavy weight) At Home: at the top of every minute: […]
Thursday, March 4, 2021
In Gym: three rounds for time: 200m run –or– row 9x hang power clean @ 155/105-lbs. 7x push jerk 50x double under At Home: three rounds for time: 10x no pushup burpee 50x mountain climber 9x dumbbell/object hang power clean –or– standing long jump 7x dumbbell/object push press –or– atomic pushup 50x toe touch
Wednesday, March 3, 2021
In Gym: as many rounds as possible in 20 minutes: 8x single-arm overhead lunge, right arm @ 50/35-lbs. 8x burpee 8x single-arm overhead lunge, right arm 8x chest-to-bar pull-up At Home: as many rounds as possible in 20 minutes: 8x single-arm dumbbell/object overhead lunge, right arm –or– 16x lunge 8x burpee 8x single-arm dumbbell/object overhead […]
Tuesday, March 2, 2021
In Gym: deadlift* 5-5-5-3-3-3-1-1-1 *Begin each round every three minutes. At Home: six rounds for time: 16x superman, 1-second hold at top of rep 16x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted 8x inchworm walkout
Monday, March 1, 2021
In Gym: four rounds for time: 20x box jump, 28/24″ platform 15x explosive pushup, 45-lb. plate platform 15x toes-to-bar At Home: four rounds for time: 20x tuck jump 15x explosive pushup 15x dragon flag
Sunday, February 28, 2021
In Gym:five rounds for time:10x back squat @ 185/125-lbs.7x plate devil’s press, 45/35-lbs. At Home:five rounds for time:10x dumbbell/goblet squat –or– 20x squat, 1-second pause at bottom of each rep7x dumbbell/object devil’s press –or– (burpee + 2 max vertical jump)
Saturday, February 27, 2021
shoulder press1-1-1-1-1 push press3-3-3-3-3 push jerk5-5-5-5-5 Compare results to September 11, 2019. workout courtesy of crossfit.com At Home:5 rounds, every 90 seconds:5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup5 rounds, every 90 seconds:5-10 dumbbell/object push press –or– 6-10 staggered grip pushup5 rounds, every 90 seconds:5-10 dumbbell/object push jerk –or– 60-second plank hold Compare results to […]
Friday, February 26, 2021
In Gym: three five-minute intervals, rest exactly two minutes between intervals: 10x bar muscle-up 40x wall ball @ 20/14-lbs., 10/9-ft. max calorie row At Home: three five-minute intervals, rest exactly two minutes between intervals: 15x strict pull-up –or– sheet row –or– 30x rotational sit-up 40x single-arm thruster –or– squat jump max plank up down