Monday, October 12, 2020
three rounds for time: 21x pull-up –or– 30x sheet row –or– 90-second reverse plank hold 100x double under –or– 100x jumping jack 12x strict handstand pushup –or– atomic pushup
Sunday, October 11, 2020
seven rounds, as many repetitions as possible in two minutes; rest exactly one minute between rounds: 10x burpee 10x wall ball @ 20/14-lbs., 10-ft. target –or– dumbbell/object squat –or– squat jump max box jump, 24/20″ platform –or– tuck jump
Saturday, October 10, 2020
“Scary Spice” for time: 25x hang power snatch @ 95/65-lbs. –or– single-arm dumbbell/object power snatch –or– 35x (single-leg Romanian deadlift + max vertical jump) 25x ring dip –or– dip option 100x walking lunge 25x ring dip –or– dip option 25x hang power snatch –or– 35x (single-leg Romanian deadlift + max vertical jump)
Friday, October 9, 2020
back squat 10-10-10-10-10 then, three rounds; rest amply between rounds: 12x weighted step-up, 24/20″ platform 10-15x biceps curl At Home: four rounds, rest amply between rounds: 10x dumbbell squat jump + max dumbbell front squat then, three rounds; rest amply between rounds: 12x weighted step-up –or– weighted lunge –or– single-leg glute bridge 10-15x biceps curl […]
Thursday, October 8, 2020
five rounds for time: 21x pushup 21x barbell bodyrow –or– 21x pike-up 30-second handstand hold, freestanding –or– 5 wall climb –or– 1-minute hollow hold
Wednesday, October 7, 2020
In Gym: power clean 2-2-2-2-2 Compare results to September 3, 2020. At Home: as many rounds as possible in 12 minutes: 10x deadlift –or– single-leg squat 3x devil’s press –or– 3 (burpee + 2 lunge)
Tuesday, October 6, 2020
three rounds for time: 10x bar muscle-up –or– 30x sheet row 400m run –or– (60x jumping jack + 60x high knees + 60x lateral hop) Compare results to May 18, 2017.
Monday, October 5, 2020
“Bugaboo” for time: 200x thruster @ 75/55-lbs. *20-minute time limit (15-minute time limit At Home)
Sunday, October 4, 2020
as many repetitions as possible: 2 minutes max double under –or– lateral jump –15 seconds rest– 2 minutes max strict toes-to-bar –or– strict sit-up –15 seconds rest– 90 seconds max double under -or– lateral jump –15 seconds rest– 90 seconds max strict toes-to-bar –or– strict sit-up –15 seconds rest– 60 seconds max double under -or– […]
Saturday, October 3, 2020
In Gym: hang power snatch 3-3-3-3-3 At Home: four four-minute rounds, no rest between rounds: 90-second plank hold 10x rotational pushup max pike-up –or– v-up