Wednesday, June 10, 2020
“Dementor’s Kisses” At the top of every minute for 12 minutes, complete 6x thruster (–or– 9x squat jump) and then as many burpees as possible for the remaining time. This workout is scored by the total burpees completed. workout inspired by Keith Wittenstein Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Tuesday, June 9, 2020
five rounds for time: 10x strict pull-up –or– 20x sheet row –or– 45-second v-hold 50x mountain climber 50x jumping jack –or– 200m shuttle sprint –or– 50x double under then, tabata hollow rock One tabata cycle is eight intervals of: 20 seconds of work and 10 seconds of rest. Zoom class links: 7am 8am 12pm 1pm […]
Monday, June 8, 2020
five cycles, as many repetitions as possible in three minutes; rest exactly one minute between rounds: 4x overhead lunge, right arm –or– 8x lunge 4x overhead lunge, left arm –or– 8x lunge 10x russian swing –or– 5x standing long jump Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Sunday, June 7, 2020
eight rounds for time: 4x wall climb –or– 20″ hollow hold 8x single-leg squat (alternating, total) then, three rounds, rest amply between rounds: (30-second sheet row finish hold + 15 sheet row) –or– (20-second chin-over-bar hold + 8 strict pull-up) 20x superman Zoom class links: 10am 11:30am
Saturday, June 6, 2020
three rounds, each for time; rest amply between rounds: 1-minute plank hold 15x standing long jump 20x pike-up –or– v-up 25x dip 30x star jump –or– 200m run Zoom class links: 8am 9:30am 11am
Friday, June 5, 2020
as many rounds as possible in 15 minutes: 10-8-6-4-2, 10-8-6-4-2… bent-over row –or– 20-16-12-8-4 superman hand-release pushup ground-to-overhead –or– (squat + forward hop over barrier) Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Thursday, June 4, 2020
three rounds for time: 75x lunge (alternating, total) 50x rotational sit-up 25x no-pushup burpee Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Wednesday, June 3, 2020
for time: 21-18-15-12-9-6-3 atomic pushup front squat, 1-second hold at bottom position –or– air squat, 3-second hold at bottom position squat jump Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Tuesday, June 2, 2020
“Quarantine Nicole” as many rounds as possible in 20 minutes: 400m run –or– (45x jumping jack + 45x lateral hop + 45x high knees) –or– 80x double under 2 sets of max unbroken strict pull-up, resting exactly 30 seconds between sets –or– max single-arm sheet row, right + max single-arm sheet row, left (stop at […]
Monday, June 1, 2020
three rounds, beginning every four minutes: 18x deadlift –or– 30x glute bridge 15x hang power clean –or– 15x tuck jump 12x shoulder-to-overhead –or– 12x (pushup + rotation) max pushup There is no rest between rounds. This workout is scored by the total pushups completed from all three rounds. Zoom class links: 6am 7am 8am 12pm […]