Friday, October 25, 2024
In Gym: “Cardamom Spice 4” as many rounds as possible in 15 minutes: 50-foot handstand walk –or– 4x wall climb 200m run then, five sets for quality: 5x strict dip option (bodyweight, banded, or weighted) At Home: “Cardamom Spice 3” as many rounds as possible in 13 minutes: 4x wall climb –or– atomic pushup […]
Thursday, October 24, 2024
In Gym: push jerk 3-3-3-3-3-3 Begin each round every three minutes. then, alternating double tabata (16 rounds of 20 seconds of work & 10 seconds of rest) odd rounds: push press @ 95/65-lbs. even rounds: barbell bent-over row At Home: as many rounds as possible in 13 minutes: 5x object shoulder press […]
Wednesday, October 23, 2024
In Gym: “Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all 12 rounds. At Home: “Allspice” […]
Tuesday, October 22, 2024
In Gym: “Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only At Home: “Five Spice” in teams of two, five rounds for time: […]
Monday, October 21, 2024
In Gym: “Chocolate Spice 2” for time: 100x squat 100x pushup 100x sit-up 50x strict pull-up At Home: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 75x sheet row –or– 30x strict pull-up –or- 250x mountain climber
Sunday, October 20, 2024
In Gym: as many rounds and repetitions as possible in 12 minutes: 3-6-9-12-15… strict sit-up wall ball @ 20/14-lbs., 10/9-ft. target then, practice strict muscle-ups –or– strict pull-ups for 15 minutes. At Home: In Gym: as many rounds and repetitions as possible in 12 minutes: 3-6-9-12-15… strict sit-up object single-arm thruster –or– squat […]