Saturday, June 20, 2020
five cycles, as many rounds as possible in 90 seconds; rest exactly one minute between rounds: 10x (squat jump + 2x lunge jump) 12x rotational sit-up then, three rounds for quality: 10x single-leg squat, left 10x single-leg squat, right Zoom class links: 8am 9:30am 11am
Friday, June 19, 2020
as many rounds as possible in 15 minutes: 25x deadlift –or– 12x single-leg glute bridge per side 20x single-arm thruster –or– squat drop, 1-second pause at bottom 15x dip 10x strict pull-up –or– 20x sheet row –or– 30-second side plank, per side Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Thursday, June 18, 2020
four cycles, beginning every five minutes: 1-minute plank hold 400m run –or– 50x high knees + 50x agility hop + 5x no pushup burpee max wall climb –or– max inchworm walkout Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Wednesday, June 17, 2020
for time: 50x weighted goblet lunge –or– 75x lunge 50x goblet squat –or– 75x squat 50x pushup 40x weighted goblet lunge –or– 60x lunge 40x goblet squat –or– 60x squat 40x pushup 30x weighted goblet lunge –or– 45x lunge 30x goblet squat –or– 45x squat 30x pushup Zoom class links: 6am 7am 8am 12pm 5pm […]
Tuesday, June 16, 2020
all for time: two rounds: 20x sheet row –or– 10x strict pull-up –or– 60x mountain climber 20x burpee 80x jumping jack four rounds: 10x sheet row –or– 5x strict pull-up –or– 30x mountain climber 10x burpee 40x jumping jack After the first two rounds, move immediately into the second four rounds. There will be one […]
Monday, June 15, 2020
as many rounds as possible in 12 minutes: 6x hang power clean –or– 12x max vertical jump 8x push press –or– atomic pushup 10x alternate arm/alternate leg pike-up Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Sunday, June 14, 2020
as many rounds as possible in 14 minutes: 4x forward burpee over barrier 10x air squat Zoom class links: 10am 11:30am
Saturday, June 13, 2020
for time: 25x explosive pushup 400m run –or– (45x high knees + 45x lateral hop + 5x tuck jump) 25x staggered grip pushup 400m run –or– (45x high knees + 45x lateral hop + 5x tuck jump) 25x (pushup + rotation) 400m run –or– (45x high knees + 45x lateral hop + 5x tuck jump) […]
Friday, June 12, 2020
as many repetitions as possible in eight minutes: devil’s press –or– (2 burpee + 1 tuck jump) –rest 3 minutes– as many rounds as possible in nine minutes: 10x front squat 15x sheet row –or– 7x strict pull-up –or– 10x plank up down Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Thursday, June 11, 2020
every minute, on-the-minute, for 20 minutes: odd minutes: 10x pike-up + 10x sit-up even minutes: 10x lunge jump + 10x lunge Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm