Sunday, March 22, 2020
for time: 100x mountain climber 100x pike-up –or– v-up 100x pushup 100x walking lunge 100x mountain climber
Saturday, March 21, 2020
as many repetitions as possible: 3′ max air squat –rest 2 minutes– 3′ max single-leg squat (alternating, total) –rest 2 minutes– 3′ max burpee
Friday, March 20, 2020
for time*: 27-21-18-15-9 atomic pushup, feet elevated –or– atomic pushup, feet on floor –or– strict handstand pushup *Between each set, complete 100x jumping jack
Thursday, March 19, 2020
five rounds for time: 20x air squat with 3-second hold at bottom of each 15x standing long jump –or– max vertical jump –or– squat jump 10x squat drop
Wednesday, March 18, 2020
“Quarantine 3” every minute, on-the-minute, for 20 minutes: odd minutes: 15x pushup even minutes: 15x superman
Tuesday, March 17, 2020
as many rounds as possible in 15 minutes: 12x lunge jump 12x strict sit-up
Monday, March 16, 2020
“Quarantine 1” for time: 40x burpee 80x air squat 30x burpee 60x air squat 20x burpee 40x air squat 10x burpee 20x air squat
Saturday, March 14, 2020
four rounds for time: 12x strict toes-to-bar 20x box jump, 30″/24″ platform Today’s Common Scaling Options: +Strict toes-to-bar: reduce reps, strict hanging knee raise, pike-up +Box jump: lower height, reduce reps, step-up (Your coach will talk to you about additional scaling options not already listed)
Friday, March 13, 2020
for time: 21-18-15 power clean @ 155/105-lbs. ring dip Today’s Common Scaling Options: +Power clean: reduce load, reduce reps, hang position, dumbbells, deadlift +Ring dip: reduce reps, band-assisted, ring dip negative, bench dip, pushup (Your coach will talk to you about additional scaling options not already listed) OUTSIDE THE BOX for time: 21-18-15 standing long […]
Thursday, March 12, 2020
back squat 5-5-5-5-5 Compare results to November 8, 2019. OUTSIDE THE BOX five rounds for quality, rest amply between rounds: 10x single-leg squat, right 10x single-leg squat, left 90″ plank hold