Thursday, September 17, 2020
In Gym: shoulder press 3-3-3-3-3 Compare results to July 25, 2018. weighted ring dip 5-5-5-5-5 Compare results to August 30, 2016. At Home: 3 sets; rest amply between sets: 5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max staggered grip pushup then, 3 […]
Wednesday, September 16, 2020
15 rounds for time:1x clean @ 225/155-lbs. –or– 3x dumbbell/object clean –or– 5x bodyweight renegade row5x (burpee + box jump, 24/20″ platform) –or– 7x lateral burpee
Tuesday, September 15, 2020
“Ginger Spice” as many rounds as possible in 20 minutes:400m run –or– 2 rounds of (30x skipping in place + 15x 3-point agility hop)20x single-arm push press @ 50/35-lbs. –or– object push press –or– explosive pushup10x chest-to-bar pull-up –or– 20x sheet row –or– 1-minute plank holds
Monday, September 14, 2020
snatch 2-2-2-2-2 Compare results to January 30, 2020. At Home: as many rounds as possible in 12 minutes: 5x single-arm snatch, left 5x single-arm snatch, right 15x dumbbell/object deadlift 20x sit-up
Sunday, September 13, 2020
“Light BS” as many rounds as possible in 12 minutes: 10x box jump, 24/20″ platform –or– 10x lunge jump 10x back squat* @ 135/95-lbs. –or– 15x dumbbell/object front squat –or– 30-second squat hold, butt just below parallel *Bar is taken from the rack.
Saturday, September 12, 2020
three rounds for time: 400m run –or– 35x no pushup burpee 500m row –or– 125x mountain climber 75x double under –or– 30x tuck jump
Friday, September 11, 2020
“Omar” for time: 10x thruster @ 95/65-lbs. –or– dumbbell/object thruster –or– squat jump 15x lateral burpee 20x thruster –or– dumbbell/object thruster –or– squat jump 25x lateral burpee 30x thruster –or– dumbbell/object thruster –or– squat jump 35x lateral burpee Compare results to November 16, 2018.
Thursday, September 10, 2020
five rounds for time: 10x strict chest-to-bar pull-up –or– 20x sheet row –or– 15x pike-up, 1-second hold at apex 10x strict ring dip –or– 15x dip variation –or– 15x close-grip pushup 25x strict sit-up
Wednesday, September 9, 2020
In Gym:deadlift2-2-2-2-2 then, two rounds; rest amply between rounds:10x single-arm horizontal press10x lat dumbbell pullover 15x biceps curl At Home:two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles:5x devil’s press –or– (burpee + tuck jump)10x alternate arm/alternate leg pike-up20x mountain climber then, two rounds for quality; rest amply between […]
Tuesday, September 8, 2020
three rounds for time: 10x hang power snatch @ 95/65-lbs. –or– 20x single-arm dumbbell/object snatch 20x front squat –or– 20x dumbbell/object squat 400m run –or– 100x jumping jack