Tuesday, February 9, 2021
In Gym: as many repetitions as possible in 12 minutes: 10x step-up @ 50/35-lbs., 24/20″ platform 25x double under 20x step-up 50x double under 30x step-up 75x double under… …continue adding 10 step-ups and 25 double unders each round until the time is over. then, three rounds for quality, rest amply between rounds: 1-minute handstand […]
Monday, February 8, 2021
In Gym: three rounds for time: run/row 800m 30x pull-up 30x wall ball, 24/20″ platform At Home: three rounds for time: 50x renegade row 50x mountain climber 10x no pushup burpee 20x strict pull-up –or– 30x sheet row –or– 30x rotational sit-up 30x single-arm dumbbell/object thruster –or– 30x squat jump
Sunday, February 7, 2021
In Gym: four rounds, as many repetitions as possible: 2 minutes of pushups –1 minute of rest– 1 minute of plate devil’s press @ 45/35-lbs. –1 minute of rest– At Home: four rounds, as many repetitions as possible: 2 minutes of pushups –1 minute of rest– 1 minute devil’s press —or– object-facing burpee –1 minute […]
Saturday, February 6, 2021
In Gym: CrossFit Total: Pandemic Edition 1 rep max front squat 1 rep max shoulder press 1 rep max deadlift At Home: four minutes: max dumbbell/object front squat –or– squat jump –rest two minutes– four minutes: max dumbbell/object push press –or– dip option –rest two minutes– four minutes: max dumbbell/object deadlift –or– bodyweight good morning, […]
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 […]