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 […]
Tuesday, October 29, 2024
In Gym: “Anise” three rounds for time: 15x chest-to-bar pull-up 21x push press @ 115/75-lbs. At Home: “Anise” three rounds for time: 15x strict pull-up –or– 20x sheet row –or– 24x strict sit-up 21x object push press –or– pushup
Monday, October 28, 2024
In Gym: “Rosemary Spice” as far as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up At Home: “Rosemary Spice” as far as possible in 20 minutes: 5 rounds cardio complex 75x weighted lunge or lunge […]
Sunday, October 27, 2024
In Gym: “Marjoram Spice 2” four rounds for time: 20x box jump, 24/20″ platform 200m run @ 20/14-lbs. 15x toes-to-bar At Home: “Marjoram Spice” four rounds for time: 75x elevated toe tap 400m run 20x virtual toes-to-bar
Saturday, October 26, 2024
In Gym: “Oregano Spice 2” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power snatch, the second seven minutes are 2x overhead squat, and finally, the last seven minutes are 2x snatch. At Home: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 5-9x dumbbell/object hang […]
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” […]