Friday, September 13, 2024
In Gym: bench press 7-7-7-7-7 Begin each round every three minutes. then, three rounds for quality: 10x strict ring dip option (bodyweight, banded, loaded) 10x dumbbell strict seated shoulder press At Home: five rounds for quality: 10-20x wide-grip pushup 10-15x strict dip option 10x object strict seated shoulder press –or– atomic pushup
Thursday, September 12, 2024
In Gym: three rounds for time: 120x double under 1000/850m row 800m run At Home: three rounds for time: 50x air squat 100x mountain climber 50x renegade row 800m run –or– (100x jumping jack + 10x burpee)
Wednesday, September 11, 2024
In Gym: clean and jerk 2-2-2-2-2-2-2 Begin each round every three minutes. At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup then, tabata plank** *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. **tabata plank is 8 rounds of: 20 seconds of plank on the elbows and […]
Monday, September 9, 2024
In Gym: four rounds for time: 30x russian swing @ 55/35-lbs. 25x wall ball @ 20/14-lbs., 10/9-ft. target 20x burpee At Home: four rounds for time: 30x russian swing –or– 30x strict sit-up 25x light single-arm object thruster –or– squat drop, 1-second hold at bottom 20x burpee
Tuesday, September 10, 2024
In Gym: as many rounds as possible in 15 minutes: 3x rope climb, 15-ft. 200m run 10x box jump, 24/20″ platform At Home: as many rounds as possible in 15 minutes: 6x strict pulling option 200m run –or– 10x burpee 15x lunge jump
Sunday, September 8, 2024
In Gym: four rounds for time: 20x single-arm overhead lunge @ 55/35-lbs. 20x toes-to-bar 20x pushup 400m run At Home: four rounds for time: 20x single-arm object overhead lunge –or– 20x lunge 20x v-up –or– pike-up 20x pushup 400m run
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