Sunday, August 23, 2020
in 10 minutes, complete 75x burpee. Then, in the remaining time, complete as many wall balls as possible. *For the at-home version, substitute single-arm dumbbell thrusters –or– squat jumps for the wall ball.
Saturday, August 22, 2020
In Gym: front squat* 10-10-10-10-10 *Bar is pulled from the floor. At Home: four rounds; rest amply between rounds: 1-minute plank hold on forearms 1-minute weighted olympic squat hold –or– olympic squat hold max front squat –or– 20 single-leg squat
Friday, August 21, 2020
“JT” for time: 21-15-9 handstand pushup –or– dumbbell/object push press –or– atomic pushup ring dip –or– dip variation pushup Compare results to November 7, 2017.
Thursday, August 20, 2020
“Running With Scissors” for time: 800m run –or– 2 rounds cardio complex 40x step-up, 28/24″ platform –or– 50x lunge 800m run –or– 2 rounds cardio complex 30x box jump over –or– 40x tuck jump 400m run –or– cardio complex 20x step-up –or– 30x lunge 400m run –or– cardio complex 10x box jump over –or– 20x […]
Wednesday, August 19, 2020
seven rounds for time: 10x thruster @ 95/65-lbs. –or– 10x dumbbell/object thruster –or– 15x atomic pushup 200m row –or– (25x high knees + 10x no pushup burpee)
Tuesday, August 18, 2020
In Gym: deadlift 5-5-5-5-5 At Home: four rounds for time: 12x devil’s press –or– (burpee + tuck jump) 15x single-arm snatch, right –or– 30x superman 15x single-arm snatch, left –or– 10x inchworm
Monday, August 17, 2020
as many rounds as possible in 15 minutes: 5x pull-up –or– sheet row –or– weighted sit-up –or– strict sit-up 10x pushup 5x (2 squat jump + 2 lunge jump)
Sunday, August 16, 2020
five rounds for time: 500m row –or– 400m run –or– 30x no pushup burpee 75x double under –or– 75x mountain climber
Saturday, August 15, 2020
In Gym: hang snatch 2-2-2-2-2 At Home: four rounds for time: 20x standing long jump 40x rotational sit-up
Friday, August 14, 2020
every minute, on-the-minute, for 12 minutes: odd minutes: max box jump –or– uncycled tuck jump even minutes: 7x “L” pull-up –or– sheet row –or– 20x pike-up/v-up