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
Thursday, February 25, 2021
Tabata box jump, 24/20″ platform –or– tuck jump Tabata L-sit –or– pike-up/v-up hold Tabata handstand hold –or– atomic –or– plank hold Tabata sit-up Tabata lunge The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in […]
Wednesday, February 24, 2021
In Gym: for time: 20-16-14-12-10 front squat @ 135/95-lbs.* *Between each round of front squats, complete a 200m run –or– 20x swing @ 55/35-lbs. At Home: for time: 20-16-14-12-10 dumbbell/object front squat –or– 2-3x air squat *Between each round of front squats, complete 20x dumbbell/object swing –or– 7x inchworm walkout.
Tuesday, February 23, 2021
In Gym: five rounds, every two minutes: 1 hang power snatch + 2 power snatch five rounds, every two minutes: 1 hang power clean + 2 power clean At Home: four rounds, every two minutes, rest exactly one minute between rounds: 10x max vertical jump max single-arm snatch –or– max MPH-standard burpee then, four rounds, […]
Monday, February 22, 2021
In Gym:as many rounds as possible in 15 minutes:20/15-calorie row10x single-leg squat (alternating, total)5x strict chest-to-bar pull-up At Home:as many rounds as possible in 15 minutes:50x lateral agility hop10x single-leg squat (alternating, total)5x strict chest-to-bar pull-up –or– 10x sheet row –or– 10x pushup
Sunday, February 21, 2021
In Gym: as many rounds as possible in 13 minutes: 12-10-8-6-4-2-4-6-8-10-12* swing @ 70/55-lbs. burpee *Stop after the second round of 10. At Home: as many rounds as possible in 13 minutes: 12-10-8-6-4-2-4-6-8-10-12* swing –or– 2x lunge jump burpee *Stop after the second round of 10.
Saturday, February 20, 2021
In Gym: 10 rounds, every two minutes: 1 snatch balance + 2 overhead squat At Home: five rounds for time: 10x standing long jump 15x squat drop 1-minute olympic squat hold 1-minute plank hold