Thursday, October 22, 2020
“Partner Angie Plus” in teams of two, complete: 200x chest-to-bar pull-up –or– sheet row –or– bodyweight renegade row 200x pushup 200x sit-up 200x squat
Wednesday, October 21, 2020
shoulder press 3-3-3-3-3 Compare results to September 17, 2020. then, in teams of two, six rounds for time*: Partner 1: 350m run Partner 2: 45-lb. plate hold *Partners alternate running and holding each round. At Home: 5 rounds, rest amply between rounds: 45-second plank hold + max dumbbell/object shoulder press –or– atomic pushup then, in […]
Tuesday, October 20, 2020
In Gym: “Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only At Home: “Five Spice” in teams of two, five rounds for time: 5x […]
Monday, October 19, 2020
“Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. –or– dumbbell/object squat –or– 20x squat 20x lunge jump max meters on the rower in remaining time –or– max mountain climbers *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team […]
Sunday, October 18, 2020
as many rounds as possible in 18 minutes: 50x goblet squat @ 45/35-lbs. –or– 100x squat 50x swing @ 55/35-lbs. –or– reverse lunge 25x strict pull-up –or– 50x sheet row –or– 50x strict sit-up 50x goblet squat –or– 100x squat 50x pushup
Saturday, October 17, 2020
deadlift 5-5-5-5-5 At Home: six rounds for time: 16x superman, 1-second hold at top of rep 16x deadlift –or– single-leg romanian deadlift, weighted or unweighted 16x lunge jump
Friday, October 16, 2020
for time: 21-15-9 box jump, 30/24″ platform –or– tuck jump toes-to-bar –or– 2x pike-up/v-up then, for time: 21-15-9 standing long jump, 6/5-ft. strict ring dip –or– dip variation
Thursday, October 15, 2020
“Posh Spice” as many rounds as possible in 12 minutes: 12x back squat @ bodyweight –or– 12x single-leg squat 21/18 calorie row –or– 2 rounds of (35 mountain climber + 35 high knees)
Wednesday, October 14, 2020
In Gym: six rounds, every 90 seconds: 3x hang power snatch six rounds, every 90 seconds: 2x hang squat snatch six rounds, every 90 seconds 1x snatch At Home: six rounds: 45 seconds max dumbbell/object power clean –or– max squat –45 seconds rest– six rounds: 45 seconds max goblet squat jump –or– squat jump –45 […]
Tuesday, October 13, 2020
In Gym: five distances, each for time, rest amply between rounds: run one mile run 200m run 800m run 200m run one mile At Home: five intervals, each for time, rest amply between rounds: five minute: max burpee one minute: max squat three minutes: max staggered grip pushup one minute: max squat five minute: max […]