Tuesday, August 27, 2024
In Gym: push press 5-5-5-5-5-5 Begin each round every three minutes. then, three rounds for quality: 10x dumbbell press, kneeling split stance 10x bent-over row At Home: five rounds for quality: 7-10x heavy object push press –or– atomic pushup 10-20x v-up/pike-up 20x hollow rock
Monday, August 26, 2024
In Gym: “Cindeadlift” as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x deadlift @ 135/95-lbs. At Home: “Cindeadlift” as many rounds as possible in 20 minutes: 5x strict pulling option 10x pushup 15x object deadlift –or– air squat
Sunday, August 25, 2024
In Gym: three rounds for time: 400m medicine ball run @ 20/14-lbs. 100m farmer’s carry @ 110/70-lbs. 40x single-arm overhead lunge @ 50/35-lbs. At Home: three rounds for time: 600m run 100m object farmer’s carry –or– 25x strict sit-up 40x object single-arm overhead lunge –or– 80x lunge
Saturday, August 24, 2024
In Gym: snatch 3-3-3-3-3-3-3 Begin each round every 2.5 minutes. At Home: every minute, on-the-minute, for 16 minutes: even minutes: 10-14 (deadlift + bent-over row) –or– 1 minute of plank up downs odd minutes: 4-8 heavy dumbbell snatch –or–20-30x lunge jump
Friday, August 23, 2024
In Gym: 400m run 30x toes-to-bar 600m run 40x ring pushup 600m run 30x toes-to-bar 400m run At Home: In Gym: 400m run –or– (50x high knees + 50x jumping jack + 10x no pushup burpee) 30x pike-up 400m run –or– (50x high knees + 50x jumping jack + 10x no pushup burpee) 40x […]
Thursday, August 22, 2024
In Gym: three rounds for time: 500m row 75x air squat 21x sumo deadlift high-pull @ 95/65-lbs. At Home: three rounds for time: 400m run –or– (50x high knees + 50x jumping jack + 10x no pushup burpee) 75x air squat 21x object swing –or– superman
Wednesday, August 21, 2024
In Gym: five rounds for time: 15x thruster @ 95/65-lbs 12x burpee At Home: five rounds for time: 15x object thruster –or– squat jump 12x burpee
Tuesday, August 20, 2024
In Gym: as many rounds as possible in 10 minutes: 2x muscle-up 4x dumbbell hang snatch @ 70/50-lbs. 6x box jump, 24/20″ platform –rest two minutes– as many rounds as possible in 10 minutes: 2x wall climb 4x dumbbell hang snatch @ 70/50-lbs. 6x box jump, 24/20″ platform At Home: as many rounds as […]
Monday, August 19, 2024
In Gym: deadlift 3-3-3-3-3-3-3 Begin each round every three minutes. These reps are touch-and-go. then, three sets for quality: 1-minute handstand hold 2-minute plank hold At Home: two cycles, as many rounds as possible in 7 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee […]
Sunday, August 18, 2024
In Gym: as many rounds as possible in 15 minutes: 50x wall ball @ 20/14-lbs., 10/9-ft. target 50x sit-up At Home: as many rounds as possible in 15 minutes: 50x single-arm object thruster –or–squat jump 50x sit-up