Wednesday, April 1, 2020
as many repetitions as possible: 3′ devil’s press –30″ rest– 3′ front squat –30″ rest– 2″ devil’s press –30″ rest– 2″ front squat –30″ rest– 1′ devil’s press –30″ rest– 1′ front squat
Tuesday, March 31, 2020
every minute, on the minute, for 20 minutes: 12x burpee then, practice “sheet row” for 10 minutes.
Monday, March 30, 2020
as many rounds as possible in 15 minutes: 21x single-arm dumbbell overhead lunge 15x dumbbell power clean 9x weighted sit-up
Sunday, March 29, 2020
eight rounds for time: 6x 25m shuttle run –or– 20x star jump 10x explosive pushup
Saturday, March 28, 2020
for time: 100x walking lunge 50x no pushup burpee 75x walking lunge 50x plank up down 50x walking lunge 50x no pushup burpee
Friday, March 27, 2020
three sets: max goblet squat (stop at 30 each round) Use 1 or 2 dumbbells or backpack –or– 3 sets of 15/leg single-leg squat variation *between each set, complete a 30″ pike hold + 20″ side plank hold/side then, as many repetitions as possible in four minutes: single-arm snatch –or– atomic pushup
Thursday, March 26, 2020
“Quarantine 4” four rounds for time: 20x burpee over barrier 30x sit-up
Wednesday, March 25, 2020
as many rounds as possible in 12 minutes: 10x dumbbell push press –or– backpack push press –or– rotational pushup 20x russian swing with one or two dumbbells –or– backpack American swing –or– 2x superman 30x air squat
Tuesday, March 24, 2020
for time: 60-50-40-30-20-10 lunge jump alternate arm/alternate leg pike-up
Monday, March 23, 2020
four three-minute cycles, as many repetitions as possible; rest exactly two minutes between cycles: 5x dumbbell thruster –or–backpack thruster –or– 10x squat jump 10x dumbbell deadlift –or– 10x backpack deadlift –or– 20x glute bridge 15x lateral jump **over dumbbells or other object**