Thursday, November 14, 2024
In Gym: two rounds for time: 50x box jump, 24/20″ platform 20x L-sit strict pull-up At Home: two rounds for time: 50x standing long jump 15-30x challenging pulling option
Wednesday, November 13, 2024
In Gym: snatch 2-2-2-2-2-2-2 Begin each round every 2.5 minutes. front squat 3-3-3-3 Begin each round every ~2.5 minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or– standing long jump then, tabata bottom-to-bottom squat
Tuesday, November 12, 2024
In Gym: for time: 800m run 50x single-arm overhead lunge @ 50/35-lbs. 1000m row 600m run 40x single-arm overhead lunge 750m row 400m run 30x single-arm overhead lunge 500m row At Home: four rounds for time: 800m run –or– 3x (50x jumping jack + 75x high knees + 5x no pushup burpee) 50x object single-arm […]
Monday, November 11, 2024
In Gym: “The Seven” seven rounds for time: 7x handstand pushup 7x thruster @ 135/95-lbs. 7 knees-to-elbows 7x deadlift @ 245/175-lbs. 7x burpee 7x swing @ 70/55-lbs. 7x pull-up At Home: “The Seven” seven rounds for time: 7x atomic pushup 7x object thruster –or– squat jump 7 v-up 7x object deadlift –or– superman 7x […]
Sunday, November 10, 2024
In Gym: “Nancy” five rounds for time: 400m run 15x overhead squat @ 95/65-lbs. At Home: “Nancy at Home” five rounds for time: 400m run –or– 100x mountain climber 20x single-arm overhead lunge –or– 20x lunge jump
Saturday, November 9, 2024
In Gym: for time: 200m farmer’s carry @ 110/70-lbs. 30x strict ring dip 100x double under 90-second L-sit hold (on rings) 100x double under 30x ring dip 200m farmer’s carry At Home: for time: 400m run 30x strict dip option 100x lateral hop 2′ v-sit 100x lateral hop 30x strict dip option 400m run
Friday, November 8, 2024
In Gym: snatch pull + hang snatch @ warm-up weights 1-1-1-1-1 Begin each round every minute. snatch 2-2-2-2-2-2 Begin each round every 2.5 minutes. snatch pull 3-3-3 @ 115% of heaviest snatch Begin each round every two minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch […]
Thursday, November 7, 2024
In Gym: as many rounds as possible in 15 minutes: 3x rope climb, 15-ft. 12x box jump, 24/20″ platform 12x wall ball At Home: as many rounds as possible in 15 minutes: 3-6x challenging pulling option 12x squat jump 12x single-arm thruster –or– burpee
Wednesday, November 6, 2024
In Gym: for time: 21-15-9 push jerk @ 135/95-lbs. burpee then, take 10 minutes to build up to a heavy push jerk single (from the rack). At Home: for time: 21-15-9 object push press –or– 2x staggered grip pushup burpee
Tuesday, November 5, 2024
In Gym: every minute, on-the-minute, for 5 minutes: 1 power clean + 1 front squat @ warm-up weights squat clean 2-2-2-2-2-2 Begin each round every 2.5 minutes. three rounds, every two minutes: 5 heavy front squat *from the rack* At Home: six rounds, every two minutes; rest amply between rounds: option #1: […]