Wednesday, October 2, 2024
Tuesday, October 1, 2024
Monday, September 30, 2024
Sunday, September 29, 2024
In Gym: three intervals, each for time, rest exactly two minutes between intervals: 10x push press @ 115/75-lbs. 20x front squat 25-calorie row At Home: three intervals, each for time, rest exactly two minutes between intervals: 10x object push press –or– 15x staggered grip pushup 20x object front squat –or– 60x air squat 600m […]
Saturday, September 28, 2024
In Gym: for time: 35x strict ring dip 50x box jump, 24/20″ platform 100x v-up 50x box jump 35x strict knees-to-elbows At Home: for time: 35x dip option 50x tuck jump 100x v-up 50x lunge jump 30x weighted strict sit-up –or– 50x strict sit-up
Friday, September 27, 2024
In Gym: five rounds for time: 5x deadlift @ 275/185-lbs. 10x burpee then, five sets for quality: 3 weighted strict pull-up At Home: five rounds for time: 10x object deadlift –or– 30x air squat 10x burpee
Thursday, September 26, 2024
In Gym: in teams of two, three rounds for time: 3 minutes max double under *both partners work at same time* 800m run *400m per person* 50x sit-up + medicine ball toss over 20″ box At Home: three rounds for time: 50x walking lunge 400m run –or– 2 minute plank hold 25x rotational sit-up
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