Tuesday, April 21, 2020
five rounds for time: 200m shuttle run –or– 30x star jump 50x jumping jack 20x rotational sit-up 20x pike-up Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Monday, April 20, 2020
two cycles, as many repetitions as possible in five minutes; rest exactly three minutes between cycles: 21x dumbbell front squat –or– squat drop 21x sheet row –or– 11x strict pull-up –or– 21x burpee 15x dumbbell front squat –or– squat drop 15x sheet row –or– 8x strict pull-up –or– 15x burpee 9x dumbbell front squat –or– […]
Sunday, April 19, 2020
three rounds for time: 10x atomic pushup –or– 5x strict handstand pushup 20x walking lunge 15x rotational pushup 30x walking lunge 20x staggered grip pushup 40x walking lunge Zoom class links: 10am 11:30am
Saturday, April 18, 2020
every minute, on-the-minute, for 21 minutes: 1’s: 45-second plank hold 2’s: 7x strict pull-up or 15x sheet row 3’s: max sit-up This workout is scored by the number of sit-ups completed in 21 minutes. Zoom class links: 8am 9:30am 11am
Friday, April 17, 2020
as many repetitions as possible in 10 minutes*: thruster *At the top of every minute, perform 5x dip Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Thursday, April 16, 2020
four rounds for time: 50x mountain climber 15x burpee over barrier Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Wednesday, April 15, 2020
“The Chief” five cycles, as many rounds as possible in three minutes: 3x power clean –or– standing long jump 6x pushup 9x squat A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number of rounds completed from all five […]
Tuesday, April 14, 2020
as many rounds as possible in 15 minutes: 10x sheet row –or– 5x strict pull-up 20x step-up –or– 20x box jump –or– 20x walking lunge 100m shuttle sprint –or– 15x star jump Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Monday, April 13, 2020
“Vomit Comet” 10 rounds for time: 10x swing 10x burpee workout courtesy of Keith Wittenstein Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Sunday, April 12, 2020
for time: 18-15-12-9-6 pull-up –or– single-arm sheet row per side atomic pushup –or– strict handstand pushup Zoom class links: 10am 11:30am