Friday, July 24, 2020
“Strict & Heavy Diane” for time: 21-15-9 deadlift @ 255/175-lbs. –or– 2x dumbbell/object deadlift –or– inchworm walkout strict handstand pushup –or– atomic pushup
Thursday, July 23, 2020
In Gym: hang clean + 4 front squat 1-1-1-1-1 At Home: four rounds for time: 10x single-leg squat, per side 20x squat 90-second olympic squat hold, hips just below parallel
Wednesday, July 22, 2020
First coach’s photo “B.K. 3.0” as many rounds as possible in 12 minutes: 7x step-up, 24/20″ platform @ 35/25-lbs. –or– 7x dumbbell/object devil’s press –or– 7x (2-pushup burpee) 2x push jerk @ 165/115-lbs. then, three sets; rest amply between rounds: (10x strict pull-up + 10x kip swing) –or– (20x sheet row + 20x hollow rock)
Tuesday, July 21, 2020
four rounds, each for time; rest amply between rounds: 500m row –or– 400m run –or– 2 minutes max (2 squat jump + 2 lunge jump) Compare results to June 18, 2018.
Monday, July 20, 2020
as many rounds as possible in 14 minutes: 7x power snatch @ 95/65-lbs. –or– 14x dumbbell/object single-arm snatch –or– 7x standing long jump 14x burpee 21x sit-up
Sunday, July 19, 2020
two rounds for time: 60x no pushup burpee 40x single-leg squat (alternating, total) 60x pike-up –or– v-up –rest exactly two minutes–
Saturday, July 18, 2020
“Loredo” six rounds for time: 24x squat 24x pushup 24x walking lunge 400m run –or– 400m row –or– 48x lateral agility hop Compare results to November 9, 2017. U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based […]
Friday, July 17, 2020
every minute, on-the-minute for 20 minutes: even minutes: 60x double under –or– 50x mountain climber odd minutes: 10x (burpee + box jump, 24/20″ platform) –or– 10x (burpee + tuck jump)
Thursday, July 16, 2020
In Gym: push press* 3-3-3-3-3 *Bar is pulled from the floor. At Home: five rounds for time: 15x atomic pushup –or– 8x strict handstand pushup 30x hollow rock –or– bent-knee hollow rock 45x jumping jack
Wednesday, July 15, 2020
as many rounds as possible in 18 minutes: 20x back rack lunge @ 75/55-lbs. –or– dumbbell/object lunge –or– 40x lunge 10x strict pull-up –or– 20x sheet row –or– 15x rotational pushup 200m row –or– 200m run –or– (50x butt kickers + 50x high knees)