Friday, October 2, 2020
In Gym: Row as many meters as possible in 25 minutes, or 5000m, whichever comes first. At the top of every other minute, perform 7x burpee. At Home: as many rounds as possible in 18 minutes: 20x dumbbell deadlift –or– 10x (inchworm + pushup) 20x superman 20x bodyweight renegade row *At the top of every […]
Thursday, October 1, 2020
In Gym: thruster 3-3-3-3-3 weighted pushup 10-10-10-10 At Home: five rounds, rest amply between rounds: max thruster* *Repetition limit per round is 20. then, four rounds: 10 weighted pushup –or– max pushup, 2-second hold at bottom of each rep on tension
September 30, 2020
In Gym: “Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round. At Home: “Sporty Spice” in teams of two, 10 rounds for time*: 50x jumping […]
September 29, 2020
“Marina” as many rounds as possible in 20 minutes: 5x strict handstand pushup –or– atomic pushup 10x single-leg squat (alternating, total) 15x pull-up –or– sheet row –or– rotational sit-up
Monday, September 28, 2020
for time: 21-15-9 deadlift @ 315/205-lbs. –or– 2x single-leg Romanian deadlift box jump, 30/24″ platform –or– weighted step-up or 2x lunge Compare results to February 11, 2016. workout courtesy of crossfit.com
Sunday, September 27, 2020
three rounds for time: 800m run –or– 4 minutes max (20 lateral agility hop + 20 skips in place) 25x wall ball @ 20/14-lbs., 10-ft. target–or– single-arm dumbbell/object thruster –or– squat jump 7x wall climb –or– 10x inchworm
Saturday, September 26, 2020
In Gym: split jerk 2-2-2-2-2 Compare results to June 27, 2019. then, for time: run one mile At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. then, for time: run one mile –or– 65x burpee
Friday, September 25, 2020
In Gym: “Medium BS” in a 13-minute window, complete: +3 rounds of: 8x back squat @ 165/115-lbs. –or– dumbbell/object squat – 8x burpee + box jump, 24/20″ box +3 rounds of: 6x back squat @ 185/135-lbs. 6x burpee + box jump, 24/20″ box +as many back squats as possible @ 225/155-lbs. in remaining time At […]
Thursday, September 24, 2020
as many rounds as possible in 30 minutes: 20x weighted sit-up @ 25-lbs. –or– strict sit-up 400m row –or– 4 rounds cardio complex –rest 1 minute– 10x weighted sit-up –or– strict sit-up 200m row –or– 2 rounds cardio complex –rest 1 minute– 1 cardio complex = 5 no pushup burpee + 10 high knees + […]
Wednesday, September 23, 2020
In Gym: strict muscle-up practice, 15 minutes then, as many rounds as possible in 15 minutes: 5x strict pull-up 10x decline pushup, 10 inches 50x double under At Home: as many rounds as possible in 20 minutes: 5x strict pull-up –or– 20-second hollow hold 10x decline pushup, 10 inches 50x jumping jack