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
Tuesday, January 26, 2021
In Gym: back squat 5-5-5-5-5 Compare results to March 12, 2020. then, two rounds for quality: 15-20 weighted pushup 15-20 strict bodyrow 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, two rounds for quality: 15-20 pushup, 1-second […]
Monday, January 25, 2021
In Gym: in a 15-minute window: run/row 400m 10x push jerk @ 135/95-lbs. 35x box jump, 24″ platform run/row 400m 10x push jerk 35x box jump run/row 400m 10x push jerk max box jump At Home: in a 15-minute window: 30 mountain climber 30 jumping jack 30 high knees 15x dumbbell/object shoulder-to-overhead –or– atomic pushup […]
Sunday, January 24, 2021
In Gym: “Ellen” three rounds for time: 20x burpee 21x single-arm dumbbell snatch @ 50/35-lbs. 12x two-arm dumbbell thruster @ 100/70-lbs. workout courtesy of crossfit.com At Home: “Ellen” three rounds for time: 20x burpee 21x single-arm dumbbell/object snatch –or– (touch floor to overhead jump) 12x two-arm dumbbell/object thruster –or– 24x reverse lunge
Saturday, January 23, 2021
In Gym: six rounds, every three minutes: 7 bench press then, three rounds for quality: 10-12x single-arm dumbbell bent-over row per side 10-12 single-arm dumbbell curl and press per side 20-30x bench dip At Home: five two-minute rounds, rest exactly two minutes between rounds: 5x explosive pushup 5x staggered grip pushup 10-second superman hold then, […]
Friday, January 22, 2021
In Gym: as many rounds as possible in 15 minutes: 30x double under 10x wall ball 5x strict pull-up At Home: as many rounds as possible in 15 minutes: 30x jumping jack 10x light dumbbell thruster –or– 10x squat drop 5x strict pull-up –or– 2x sheet row –or– 2x pike-up
Thursday, January 21, 2021
In Gym: “Oregano Spice 2” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power snatch, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. At Home: “Oregano Spice 2” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 5-9x object […]