Friday, February 5, 2021
In Gym: as many rounds as possible in 12 minutes: 3x bar muscle-up 18x strict sit-up 36x double under then, three rounds for quality: 10-15x true strict bodyrow 10-15x biceps curl 10x light weighted glute bridge, off bench At Home: as many rounds as possible in 15 minutes: 6x strict pull-up –or– sheet row –or– […]
Thursday, February 4, 2021
In Gym: for time: 21x strict handstand pushup 42x wall ball @ 20/14-lbs., 10-ft. target 15x strict handstand pushup 30x wall ball 9x strict handstand pushup 15x wall ball At Home: for time: 21x strict handstand pushup –or– atomic pushup 42x single-arm dumbbell/object thruster –or– 42x squat drop 15x strict handstand pushup –or– atomic pushup […]
Wednesday, February 3, 2021
In Gym: three rounds for time: 500m row 12x power clean @ 135/95-lbs. 21x box jump, 24/20″ platform At Home: three rounds for time: 50x mountain climber 50x high knees 50x bodyweight renegade row 18x dumbbell/object power clean –or– 24x max vertical jump 42x lunge
Tuesday, February 2, 2021
In Gym: five rounds, every three minutes: 5 bench press five rounds, every two minutes: 5 (weighted) strict pull-up five rounds, every 60 seconds: 20-second L- or N-hold on rings/static support At Home: four four-minute rounds, rest exactly two minutes between rounds: 1-minute plank hold 5x explosive pushup 5x staggered grip pushup 10x strict pull-up […]
Monday, February 1, 2021
as many rounds as possible in 20 minutes: 25x burpee 15x back squat @ bodyweight –or– 25x heavier goblet squat –or– 50x air squat
Sunday. January 31, 2021
In Gym:five rounds for max reps:40 seconds of toes-to-bars–20 seconds of rest–40 seconds of double unders–20 seconds of rest–40 seconds of single-leg squats (alternating, total)–20 seconds of rest– At Home:five rounds for max reps:40 seconds of alternate arm and leg pike-up–20 seconds of rest–40 seconds of jumping jack–20 seconds of rest–40 seconds of single-leg squats […]
Saturday, January 30, 2021
In Gym: six rounds, every two minutes: 2x heavy snatch six rounds, every two minutes: 2x heavy power clean At Home: six rounds, every two minutes: 4 single-arm muscle snatch –or– 4 (sit-up + stand and jump) 4 weighted squat jump six rounds, every two minutes: 4-8 dumbbell/object power clean –or– 12 max vertical jump […]
Friday, January 29, 2021
In Gym: five rounds for time: 20x burpee 20x weighted step-up @ 50/35-lbs. At Home: five rounds for time: 20x burpee 20x weighted step-up –or– weighted reverse lunge –or– 30x reverse lunge
Thursday, January 28, 2021
In Gym: “Andi” for time: 100x hang power snatch @ 65/45-lbs. 100x push press 100x sumo deadlift high-pull 100x front squat workout courtesy of crossfit.com At Home: “Andi” for time: 100x single-arm dumbbell/object hang power snatch –or– touch ground + jump and reach 100x dumbbell/object push press –or– 50x (pushup + reverse v) 100x dumbbell/object […]
Wednesday, January 27, 2021
every minute, on-the-minute for 20 minutes: odd minutes: 5-10x strict pull-up –or– sheet row –or– dip option even minutes: 10-20x rotational sit-up