Tuesday, July 14, 2020
In Person: deadlift 3-3-3-3-3 Compare results to October 26, 2019. At Home: six rounds, begin every three minutes: 16x strict sit-up 16x forward burpee over barrier 16x strict sit-up
Monday, July 13, 2020
five rounds for time: 6x hang squat clean @ 135/95-lbs. –or– dumbbell/object hang squat clean –or– 12x squat drop 9x strict ring dip –or– 12x dip –or– 12x close-grip pushup
Sunday, July 12, 2020
for time: 30-25-20-15-10-5 swing @ 55/35-lbs. –or– burpee box jump, 30/24″ platform –or– (2x lunge jump)
Saturday, July 11, 2020
as many rounds as possible in 20 minutes: 5x handstand pushup –or– atomic pushup 30-second side plank per side –or– 10x strict pull-up –or– 20x sheet row 25x squat
Friday, July 10, 2020
for time: 150x double under –or– 800m run –or– 3x (30x high knees + 10 no pushup burpee) 50x push press @ 95/65-lbs. –or– weighted object/dumbbell push press –or– 50x atomic pushup 50x hang power clean –or– weighted object/dumbbell hang power clean –or– 50x tuck jump 50x push press @ 95/65-lbs. –or– weighted object/dumbbell push […]
Thursday, July 9, 2020
five rounds for time: 21x rotational sit-up 12x strict chest-to-bar pull-up –or– 21x sheet row –or— 12x barbell upright row @ 95/65-lbs.
Wednesday, July 8, 2020
as many rounds as possible in 10 minutes: 10x deadlift @ 225/155-lbs. –or– dumbbell/object deadlift –or– 20x glute bridge 10x lateral burpee
Tuesday, July 7, 2020
In Gym: front squat* 7-7-7-7-7 *Bar is pulled from the floor. At Home: as many repetitions as possible in 10 minutes*: lunge *At the top of every minute, perform 12x squat jump before moving to the lunges.
Monday, July 6, 2020
as many rounds as possible in 15 minutes: 12x ground-to-overhead @ 115/75-lbs. –or– 12x (2-pushup burpee) 400m row –or– 400m run –or– 2x (30x jack + 40x lateral hop)
Sunday, July 5, 2020
**Important Announcement** We are closed from Saturday, July 4 to Sunday, July 5 for the holiday weekend. six rounds, each for time: 400m run Rest two minutes between repeats Time Interval Alternative: Substitute two minutes of continuous running or alternate activity for each run.