Sunday, January 10, 2021
In Gym: seven rounds for time: 200m run –or– 250m row 5x bar muscle-up At Home: seven rounds for time: 5 sets of (10x high knees + 10x butt kickers) 10x sheet row –or– 10x superman 10x straight leg sit-up
Saturday, January 9, 2021
In Gym: back squat 7-7-7-7-7 Compare results to February 28, 2020. then, two rounds for quality: 10x split squat per side 15x biceps curl 20x bent-over row 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 […]
Friday, January 8, 2020
In Gym: as many rounds as possible in 13 minutes: 5x devil’s press @ 45/35-lb. plate 5x toes-to-bar 5x deadlift @ 225/155-lbs. At Home: as many rounds as possible in 13 minutes: 5x devil’s press @ 45/35-lb. plate –or– 10x burpee 5x toes-to-bar –or– 10x pike-up –or- v-up 5x dumbbell/object deadlift –or– 10x bodyweight good […]
Thursday, January 7, 2021
In Gym: for time: 50x pushup 50x wall ball @ 20/14-lbs., 10-ft. target 25x pushup 25x wall ball 50x pushup 50x wall ball At Home: for time: 50x pushup 50x single-arm dumbbell/object thruster –or– 100x squat 25x pushup 25x single-arm dumbbell/object wall ball –or– 50x squat 50x pushup 50x single-arm dumbbell/object wall ball –or– 100x […]
Wednesday, January 6, 2021
In Gym: seven rounds, every two minutes: 1 heavy snatch then, practice split jerks for 12 minutes. At Home: seven rounds for time: 5x dumbbell/object snatch, right 5x dumbbell/object snatch, left 10x dumbbell/object single-arm overhead lunge –or– 10x split squat per side
Tuesday, January 5, 2020
every minute, on-the-minute for 20 minutes: even minutes: 60x double under –or– 50x mountain climber odd minutes: 10x (burpee + box jump, 24/20″ platform) –or– 10x (burpee + tuck jump) Compare results to July 17, 2020.
Monday, January 4, 2020
In Gym: for time: 21-18-15-12-9-6-3 front squat @ 115/75-lbs. ring dip At Home: for time: 21-18-15-12-9-6-3 dumbbell/object squat –or– 2x squat with 1-second pause in bottom staggered grip pushup
Saturday, January 2, 2021
In Gym: four rounds for time: 35x sit-up 30x thruster @ 65/45-lbs. 30x step-up @ 50/35-lbs., 24/20″ platform At Home: four rounds for time: 35x sit-up 30x dumbbell/object thruster –or– 50x squat drop 30x dumbbell/object weighted lunge –or– 60x lunge
Friday, January 1, 2021
Rest Day –or– Run 5k
Thursday, December 31, 2020
In Gym: every minute, on-the-minute, for 20 minutes: Even minutes: 20x double under + 2x push press @ 175/120-lbs. Odd minutes: up to 20x single-arm snatch @ 50/35-lbs. *Bar is pulled from the rack. At Home: every minute, on-the-minute, for 20 minutes: Even minutes: 20x toe tap + (2-8x dumbbell/object push press –or– 4-8x atomic […]