Wednesday, September 25, 2024
In Gym: snatch deadlift + power snatch + overhead squat + snatch 1-1-1-1-1 Begin each round every 2 minutes snatch 2-2-2-2-2-2-2 Begin each round every 2.5 minutes At Home: five rounds, every 2.5 minutes: 50x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every 2.5 minutes: 30x lunge […]
Tuesday, September 24, 2024
In Gym: “Posh Spice” as many rounds as possible in 12 minutes: 12x back squat @ bodyweight 21/18 calorie row At Home: “Posh Spice” as many rounds as possible in 12 minutes: 12x goblet squat –or– 24x squat 2 rounds of (35 mountain climber + 35 high knees)
Monday, September 23, 2024
In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 3 heavy push jerk even minutes: 4-8x single-arm devil’s press @ 50/35-lbs. At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 3-10x heavy object push press –or– atomic pushup even minutes: 4-8x object single-arm devil’s press –or– 8-12x burpee
Sunday, September 22, 2024
In Gym: “Loredo” six rounds for time: 24x squat 24x pushup 24x walking lunge 400m run At Home: “Loredo” six rounds for time: 24x squat 24x pushup 24x walking lunge 400m run –or– 400m row –or– 48x lateral agility hop
Saturday, September 20, 2024
In Gym: every three minutes for five rounds: 50x double under 3x bar muscle-up 5x toes-to-bar 7x pull-up *rest remainder of interval* At Home: every three minutes for five rounds: 200m run 8x very challenging pulling option 7x less challenging pulling option *rest remainder of interval*
Friday, September 20, 2024
In Gym: “Legends Event 5” for time: 75x wall ball @ 20/14-lbs., 10/9-ft. target 40x shoulder-to-overhead @ 115/80-lbs. 30x dumbbell box step-over @ 50/35-lbs., 24/20″ platform 40x dumbbell single-arm snatch @ 50/35-lbs. 75x wall ball At Home: “Legends Event 5” for time: 75x single-arm object thruster –or– air squat, 1-second hold below parallel 40x […]
Thursday, September 19, 2024
In Gym: five rounds for time: 12x box jump, 24/20″ platform 12x sumo deadlift high-pull @ 95/65-lbs. 500m row At Home: five rounds for time: 16x lunge jump 16x object swing –or– superman, 2-second hold at top of each rep 400m run –or– (15x no pushup burpee + 40x jumping jack)
Wednesday, September 18, 2024
In Gym: “Hanging With Elizabeth” for time: 21-15-9 hang squat clean @ 155/105-lbs. ring dip At Home: “Hanging With Elizabeth” for time: 27-21-15 object hang squat clean –or– (squat + squat jump) strict dip option
Tuesday, September 17, 2024
In Gym: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run 20x single-arm push press @ 50/35-lbs. 10x chest-to-bar pull-up At Home: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run –or– 2 rounds of (30x skipping in place + 15x 3-point agility hop) 20x single-arm object push press […]
Monday, September 16, 2024
In Gym: deadlift: 1-1-1-1-1-1-1 *Begin each round every three minutes. then, for max reps: tabata air squat tabata pushup At Home: four rounds, every 2.5 minutes: 50x mountain climber 10-20x dumbbell/object deadlift –or– standing long jump then, for max reps: tabata air squat tabata pushup