Monday, August 3, 2020
In Gym: front squat 3-3-3-3-3* *Bar is pulled from the floor. then, three rounds; rest amply between rounds: 12x weighted step-up, 24/20″ platform 10-15x biceps curl At Home: four rounds, rest amply between rounds: 10x dumbbell squat jump + max dumbbell front squat then, three rounds; rest amply between rounds: 12x weighted step-up –or– weighted […]
Sunday, August 2, 2020
three rounds for time: 400m run –or– 400m row 25x swing @ 55/35-lbs. –or– 40x (1 1/4 squat) 25x burpee + box jump, 24/20″ platform –or– burpee + step-up –or–(burpee + 2x max vertical jump)
Saturday, August 1, 2020
for time: 21x thruster @ 95/65-lbs. –or– dumbbell/object thruster –or– 42x squat jump 100x double under –or– 400m run –or– 100x jumping jack 15x thruster @ 95/65-lbs. –or– dumbbell/object thruster –or– 30x squat jump 75x double under –or– 300m run –or– 75x jumping jack 9x thruster @ 95/65-lbs. –or– dumbbell/object thruster –or– 18x squat jump […]
Friday, July 31, 2020
In Gym: power clean 3-3-3-3-3 Compare results to February 8, 2020. At Home: four three-minute cycles, rest exactly one minute between cycles: 1-minute plank hold 30-second reverse plank hold max staggered grip pushup (alternating, total)
Thursday, July 30, 2020
three rounds for time: 20x strict pull-up –or– 30x sheet row 40x overhead lunge @ 55/35-lbs. –or– 60x walking lunge 60x strict sit-up
Wednesday, July 29, 2020
“Nightmare Material” every minute, on-the-minute, for 20 minutes: 12x burpee Compare results to March 31, 2020. then, three rounds for quality: 5-8 strict handstand pushup –or– atomic pushup, elevated surface/floor, 3-second negative
Tuesday, July 28, 2020
Congratulations Allie P. on your little bundle of joy! In Gym: hang power snatch + power snatch 1-1-1-1-1 At Home: three four minute rounds; rest exactly one minute between rounds: 6x standing long jump 6x single-leg squat (alternating, total) 16x alternate arm/alternate leg pike-up
Monday, July 27, 2020
four rounds for time: row, 21/18 calories –or– run 400m –or– 2x (30x jumping jack + 30x high knees + 5x no pushup burpee) 21x push press @ 115/75-lbs. –or– 21x atomic pushup
Sunday, July 26, 2020
three rounds for time: 30x box jump, 24/20″ platform –or– tuck jump 30x wall ball, 20/14-lbs. @ 10-ft. –or– 50x squat 20x toes-to-bar –or– 30x pike-up/v-up
Saturday, July 25, 2020
“11 years” as many rounds as possible in 15 minutes: 11x MPH-standard burpee 11x medicine ball clean @ 20/14-lbs. –or– 11x squat jump 11x medicine ball lunge –or– 22x lunge