Sunday, November 1, 2020
for time: 30-20-10-20-30 strict sit-up box jump, 24″ platform –or– tuck jump
Saturday, October 31, 2020
In Gym: “Zombieland: Quarantine Edition” in teams of two, for time: 70x clean @ 125/83-lbs. 400m carry @ 110/70-lbs. 70x thruster 400m carry 40x strict zombie grip pull-up 1-mile run At Home: “Zombieland: Quarantine Edition” for time: 35x dumbbell/object clean –or– 50x superman, 1-second pause at top 50x weighted lunge –or– 75x reverse lunge 35x […]
Friday, October 30, 2020
In Gym: “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over barrier +70x mountain climber as many burpees as possible in remaining time
Thursday, October 29, 2020
In Gym: push jerk 3-3-3-3-3 At Home: five rounds, rest amply between rounds: 10 dumbbell shoulder press 10 atomic pushup + max v-hold
Wednesday, October 28, 2020
In Gym: practice strict muscle-up progressions for 20 minutes. “Everything But The Bagel” as many rounds as possible in 12 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup At Home: “Everything But The Bagel” as many rounds as possible in 12 minutes: 10x single-leg squat (alternating, total) 15x […]
Tuesday, October 27, 2020
In Gym: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. At Home: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 5-9x object hang power […]
Monday, October 26, 2020
“Rosemary Spice” as many rounds as possible in 20 minutes: 1000m row –or– 5 rounds of cardio complex 75x step-up @ 50/35-lbs., 24/20″ platform –or– lunge option 24/20″ platform –or– weighted lunge –or– lunge option 750m row –or– 4 rounds cardio complex 55x weighted step-up –or– weighted lunge –or–lunge option 500m row –or– 3 rounds […]
Sunday, October 25, 2020
In Gym: overhead squat 3-3-3-3-3 Compare results to January 25, 2020. At Home: seven rounds: 45 seconds max squat option –rest 90 seconds–
Saturday, October 24, 2020
“Cardamom Spice” three rounds for time: 15x wall climb –or– 20x (pushup + toe touch) 45x box jump, 24/20″ platform –or– tuck jump
Friday, October 23, 2020
“Cinnamon Spice” In Gym: eight three-minute rounds, switching partner one and two roles each round: partner 1: 450m run partner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest *The score is the partner team’s total back squat and swing number, accumulated from […]