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 […]
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