Saturday, May 29, 2021
In Gym: 2 push jerk + 4 front squat 1-1-1-1-1-1-1 *Begin each round every three minutes. At Home: every 90 seconds for 18 rounds: odd rounds: 3-8 dumbbell/object shoulder press –or– atomic pushup even rounds: 3-10 dumbbell/object front squat –or– single-leg squat
Friday, May 28, 2021
In Gym: three rounds for time: 500m row 20x burpee 15x power clean @ 115/75-lbs. At Home: three rounds for time: 50x bodyweight renegade row 50x mountain climber 20x burpee 15x dumbbell/object deadlift –or– 12x inchworm
Thursday, May 27, 2021
In Gym: “Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Compare results to May 24, 2019. At Home: “Quarantine Murph” run –or– cardio sequence […]
Wednesday, May 26, 2021
In Gym: for time: 50-40-30-20-10 swing @ 55/35-lbs. strict sit-up At Home: for time: 50-40-30-20-10 dumbbell/odd object swing –or– 1/2x burpee strict sit-up
Tuesday, May 25, 2021
In Gym:hang power snatch5-5-5-3-3-3-1-1-1 *Begin each set every two minutes. At Home:five 90-second rounds, rest exactly 60 seconds between rounds:45-second plank holdmax standing long jump then, do as many dips as possible in five minutes, beginning every minute with 5x burpee before moving to the dips.
Monday, May 24, 2021
In Gym: “PairUp ThrowDown Workout” for time: 30x synchro deadlift @ 185/125-lbs. 30x lateral burpee 400m run 20x synchro deadlift 20x lateral burpee 400m run 10x synchro deadlift 10x synchro lateral burpee 400m run –5 minute rest– 10x synchro thruster @ 75/55-lbs. 10x pull-up 400m run 20x synchro thruster 20x pull-up 400m run 30x synchro […]
Sunday, May 23, 2021
In Gym: as many rounds as possible in 18 minutes: 400m row 40x walking lunge 20x box jump, 24/20″ platform At Home: as many rounds as possible in 18 minutes: 50x air squat 40x walking lunge 20x tuck jump
Saturday, May 22, 2021
In Gym: three rounds for time: 7x bar muscle-up 21x swing @ 70/55-lbs. 400m run At Home: three rounds for time: 14x strict pull-up –or– 24x sheet row –or– 48x bodyweight renegade row 28x dumbbell/object swing –or– 12x inchworm 400m run –or– 2 sets of (50x high knees + 50x butt kickers)
Friday, May 21, 2021
In Gym: back squat 7-7-7-7-7 Compare results to January 9, 2021. then, as many rounds as possible in seven minutes: 20x step-up, 24/20″ platform @ 50/35-lbs. 20x sit-up At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat then, as […]
Thursday, May 20, 2021
In Gym: for time: 20-14-10 single-arm snatch, right @ 50/35-lbs. burpee single-arm snatch, left burpee At Home: for time: 20-14-10 single-arm dumbbell/object snatch –or– (touch ground + jump and reach overhead) burpee single-arm dumbbell/object snatch, left –or– (touch ground + jump and reach overhead) burpee