August 13, 2020
for time: 21x power clean @ 135/95-lbs. –or– dumbbell/object power clean –or– 42x reverse decline lunge 42x swing @ 55/35-lbs. –or– superman 400m run –or– row –or– 60x hollow rock 15x power clean –or– dumbbell/object power clean –or– 30x reverse decline lunge 30x swing –or– superman 400m run –or– row –or– 60x hollow rock 9x […]
Wednesday, August 12, 2020
“Quarantine 1” for time: 40x burpee 80x squat 30x burpee 60x squat 20x burpee 40x squat 10x burpee 20x squat Compare results to March 16, 2020.
Tuesday, August 11, 2020
In Gym: shoulder press 5-5-5-5-5 Compare results to November 12, 2015. push press* 3-3-3-3-3 *Bar is pulled from the floor. Compare results to July 16, 2020. At Home: three 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 explosive […]
Monday, August 10, 2020
as many repetitions as possible: 0:00-6:00 800m run –or– row –or– 100x jack max strict chin-up –or– sheet row –or– bent-over row –or– pushup 6:01-12:00 800m run –or– row –or– 100x jack max hang power snatch @ 75/55-lbs. –or– dumbbell/object single-arm snatch –or– lunge jump 12:01-18:00 800m run –or– row –or– 100x jack max weighted […]
Sunday, August 9, 2020
two rounds for time: 50x goblet squat @ 50/35-lbs. 50x russian swing @ 50/35-lbs. 10x wall climb –or– 20x plank up down
Saturday, August 8, 2020
as many rounds as possible in 10 minutes: 7x toes-to-bar –or– 10x pike-up/v-up 9x wall ball @ 20/14-lbs., 10-ft. target –or– 9x single-arm dumbbell thruster –or– 9x squat jump
Friday, August 7, 2020
In Gym: power snatch + (3 overhead squat) 3-3-3-3-3 At Home: four rounds for time: 25x single-arm power snatch –or– 25x standing long jump 20x single-leg squat (alternating, total)
Thursday, August 6, 2020
six intervals, each for time; rest amply between intervals: 1x 1-mile run –or– 1x 60x burpee 2x 800m run –or– 2x 30x burpee 1x 400m run –or– 1x 15x burpee 2x 200m run –or– 2x 10x burpee This workout is scored by all six times. Compare running results to September 30, 2015.
Wednesday, August 5, 2020
for time: 10x push jerk @ 185/125-lbs. –or– 20x dumbbell/object jerk –or– 20x atomic pushup 20x double under –or– 10x tuck jump 8x push jerk –or– 16x dumbbell/object jerk –or– 16x atomic pushup 40x double under –or– 20x tuck jump 6x push jerk –or– 12x dumbbell/object jerk –or– 12x atomic pushup 60x double under –or– […]
Tuesday, August 4, 2020
five four-minute rounds, rest exactly one minute between rounds: 400m run –or– (2 sets of 40x jumping jack + 40x high knees) 20x squat 10x strict pull-up –or– bent-over row –or– 20x sheet row –or– 15x rotational sit-up max ring dip –or– static/bench dip –or– close-grip pushup