Saturday, September 7, 2024
In Gym: “Laura” in teams of two, as many rounds as possible in 21 minutes: 30 calorie row 20x lateral burpee 10x power clean @ 155/105-lbs. *One partner works at a time throughout the entire workout. At Home: “Laura” as many rounds as possible in 21 minutes: 200m run 10x lateral burpee 5-10x object power […]
Friday, September 6, 2024
In Gym: front squat 3-3-3-3-3-3-3 Begin each round every three minutes. At Home: six rounds for time: 12x heavy object front squat, 1-second pause in bottom position –or– 24x squat, 1-second pause in bottom position 20x rotational sit-up
Thursday, September 5, 2024
n Gym: for time: 30x chest-to-bar pull-up 150x double under 20x chest-to-bar pull-up 150x double under 10x chest-to-bar pull-up At Home: for time: 30x pull-up option 800m run –or– 40x burpee 20x pull-up option 800m run –or– 40x burpee 10x pull-up option
Wednesday, September 4, 2024
In Gym: as many rounds as possible in 15 minutes: 200m run 10x handstand pushup 15x wall ball @ 20/14-lbs., 10/9-ft. At Home: as many rounds as possible in 15 minutes: 200m run –or– (50x jumping jack + 7x no pushup burpee) 10x atomic pushup 15x single-arm thruster –or– squat jump
Tuesday, September 3, 2024
In Gym: for time: 21-15-9 hang power snatch @ 115/75-lbs. box jump, 30/24″ platform At Home: for time: 35-25-15 single-arm power snatch –or– 2x superman squat jump
Sunday, September 1, 2024
In Gym: “Pocket Power Ranger” nine rounds for time: 1x shoulder press @ 115/75-lbs. 7x thruster 9x single-leg squat (alternating, total) At Home: “Pocket Power Ranger” nine rounds for time: 1x object shoulder press –or– 2x atomic pushup 7x object thruster –or– 10x squat jump 12x Bulgarian split squat
Saturday, August 31, 2024
In Gym: five four-minute rounds for max reps: 400m run –or– 1000m bike –or– 18 calorie bike or ski erg max toes-to-bar in remaining time –rest one minute between rounds– At Home: five four-minute rounds for max reps: 400m run max v-up –or– pike-up in remaining time –rest one minute between rounds–
Friday, August 30, 2024
In Gym: Happy 10th MPH Anniversary, Stephen K.! “Krebs Krebs Krebs” for time: 2-minute handstand hold 100m front rack farmer’s carry @ 55/35-lbs. 81x air squat 2-minute max distance handstand walk –or– wall climb 100m front rack farmer’s carry 81x swing @ 55/35-lbs. 2-minute handstand hold 100m front rack farmer’s carry 81x air squat […]
Thursday, August 29, 2024
In Gym: for time: 18-15-12-9-6-3 squat clean @ 135/95-lbs. burpee At Home: for time: 18-15-12-9-6-3 object squat clean –or– 2x squat jump lateral burpee
Wednesday, August 28, 2024
In Gym: for time: 40x box jump over, 24/20″ platform *mandatory step down* 40x step-up @ 50/35-lbs. 1000m row 40x step-up 40x box jump over At Home: 40x lunge jump 40x weighted lunge –or– lunge 1000m run –or– 50x (sit-up + max vertical jump) 40x weighted lunge –or– lunge 40x lunge jump