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: […]

Monday, November 4, 2024

In Gym: as many repetitions as possible in 5 minutes: 50x air squat max chest-to-bar pull-up –rest one minute– as many repetitions as possible in 5 minutes: 50x box step-up, 24/20″ platform max toes-to-bar –rest one minute– as many repetitions as possible in 5 minutes: max calorie row   At Home: as many repetitions as […]

Sunday, November 3, 2024

In Gym: “Everything But The Bagel 2” as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup At Home: “Everything But The Bagel 2” as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, total) 15x single-arm dumbbell/object thruster –or– squat […]

Saturday, November 2, 2024

In Gym: “Ice Spice” four rounds for time: 21x burpee 15x hang power snatch @ 115/75-lbs. 9x overhead squat   At Home: “Ice Spice” four rounds for time: 21x burpee 15x object single-arm snatch –or– squat jump. 9x single-arm overhead lunge –or– 18x lunge

Friday, November 1, 2024

In Gym: bench press 5-5-5-5-5-5 Begin each round every three minutes.   then, practice handstand walking for 10 minutes.   At Home: as many rounds as possible in 15 minutes: 20x weighted sit-up –or– strict sit-up 20x seated object shoulder press –or– atomic pushup 15x pushup

Thursday, October 31, 2024

“Zombieland: Double Tap” in teams of two, for time: 70x clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run   *In this workout, all movements EXCEPT for the one-mile run occur with only one partner working at a time, and the team accrues the total number of […]

Wednesday, October 30, 2024

In Gym: every minute, on-the-minute, for 10 minutes: 2 snatch balance   then, “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time   At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over barrier +70x mountain climber as many burpees […]