Tuesday, September 22, 2020
In Gym: front squat 2-2-2-2-2 Compare results to May 19, 2018. At Home: seven rounds: 45 seconds max squat option –rest 90 seconds–
Monday, September 21, 2020
“Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. –or– standing long jump 20x lateral burpee 50x goblet lunge –or– 100x lunge 20x true strict bodyrow –or– dip variation 25x push press @ 95/65-lbs. –or– dumbbell/object press –or– atomic pushup
Sunday, September 20, 2020
nine rounds for time: 11x wall ball @ 20/14-lbs., 10-ft. –or– 11x single-arm thruster –or– 10x squat jump 7x toes-to-bar –or– 10x sheet row –or– 10x rotational sit-up
Saturday, September 19, 2020
“Art-Work-Out” as many rounds as possible in 10 minutes: 6x forward burpee over barrier 10x goblet squat @ 45/35-lbs. –or– dumbbell/object squat –or– 20x squat –rest three minutes– as many rounds as possible in 10 minutes: 6x plate devil’s press –or– dumbbell/object devil’s press –or– 6x tuck jump 10x pushup
Friday, September 18, 2020
In Gym: six distances, each for time; rest amply between distances: 1000m row 800m run 500m row 400m run 250m row 200m run At Home: as many repetitions as possible: 3 minutes max burpee –rest one minute– 3 minutes max plank up down –rest one minute– 2 minutes max burpee –rest one minute– 2 minutes […]
Thursday, September 17, 2020
In Gym: shoulder press 3-3-3-3-3 Compare results to July 25, 2018. weighted ring dip 5-5-5-5-5 Compare results to August 30, 2016. At Home: 3 sets; rest amply between sets: 5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max staggered grip pushup then, 3 […]
Wednesday, September 16, 2020
15 rounds for time:1x clean @ 225/155-lbs. –or– 3x dumbbell/object clean –or– 5x bodyweight renegade row5x (burpee + box jump, 24/20″ platform) –or– 7x lateral burpee
Tuesday, September 15, 2020
“Ginger Spice” as many rounds as possible in 20 minutes:400m run –or– 2 rounds of (30x skipping in place + 15x 3-point agility hop)20x single-arm push press @ 50/35-lbs. –or– object push press –or– explosive pushup10x chest-to-bar pull-up –or– 20x sheet row –or– 1-minute plank holds
Monday, September 14, 2020
snatch 2-2-2-2-2 Compare results to January 30, 2020. At Home: as many rounds as possible in 12 minutes: 5x single-arm snatch, left 5x single-arm snatch, right 15x dumbbell/object deadlift 20x sit-up
Sunday, September 13, 2020
“Light BS” as many rounds as possible in 12 minutes: 10x box jump, 24/20″ platform –or– 10x lunge jump 10x back squat* @ 135/95-lbs. –or– 15x dumbbell/object front squat –or– 30-second squat hold, butt just below parallel *Bar is taken from the rack.