Sunday, May 31, 2020
“Legs Gone Bad” for time: 150x (1 squat jump + 2 lunge jump) workout courtesy of Alec Smith then, as many rounds as possible in six minutes: 10x hollow rock 10x toe touch 20x russian twist Zoom class links: 10am 11:30am
Saturday, May 30, 2020
as many rounds as possible in 12 minutes: 5x atomic pushup –or– strict handstand pushup 10x sheet row –or– 5x strict pull-up –or– 10x superman 15x rotational sit-up Zoom class links: 8am 9:30am 11am
Friday, May 29, 2020
every minute, on-the-minute, for 10 minutes: (6x thruster + 7x front squat) –or– (8x squat jump + 9x squat drop) then, three rounds for quality: 10x single-arm bent-over row per side –or– 10x scapular pushup 15x weighted glute bridge –or– 20x glute bridge 10x biceps curl, 1-second hold at 90 degrees –or– 1-minute half pushup […]
Thursday, May 28, 2020
as many rounds as possible in 15 minutes: (50x high knees + 50x jumping jack + 5 no-pushup burpee) –or– 200m shuttle run –or– 35x double under 20x step-up –or– 20x walking lunge 10x plank up-downs Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Wednesday, May 27, 2020
Happy (belated) Birthday, Coach Al! “Sunshine and Rainbows” five rounds for time: 20x swing –or– 20x tuck jump 5x burpee 5x single-arm snatch, right–or– 5x max vertical jump 5x burpee 5x single-arm snatch, left –or– 5x max vertical jump 5x burpee Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Tuesday, May 26, 2020
four cycles, as many rounds as possible in three minutes; rest exactly one minute between cycles: 7x shoulder-to-overhead –or– 7x atomic pushup –or– 3x wall climb 7x weighted sit-up Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Monday, May 25, 2020
“Quarantine Murph” for time: run –or– cardio sequence –or– double under 60x strict pull-up –or– 100x sheet row –or– 100x superman 200x pushup 300x squat run –or– cardio sequence –or– double under Partition the pull-ups, pushups and squats. Compare similar results to May 24, 2019. Zoom class links: 8am 11am
Sunday, May 24, 2020
eight rounds, begin every three minutes: 1-minute forearm plank hold 16x forward burpee over barrier Zoom class links: 10am 11:30am
Saturday, May 23, 2020
nine rounds for time: 6x sheet row –or– 3x strict pull-up 6x (squat + 2 lunge) 12x sit-up Zoom class links: 8am 9:30am 11am
Friday, May 22, 2020
two rounds for time: 50x russian swing –or– 30x standing long jump 50x dip 50x power clean –or– 50x squat jump 100x mountain climber Zoom class links: 6am 7am 8am 12pm 5pm 6pm