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
Saturday, August 17, 2024
In Gym: for time: 42-30-18 pull-up swing @ 55/35-lbs. walking lunge @ 55/35-lbs. then, three sets for quality: 10-15x true strict bodyrow At Home: for time: 42-30-18 pulling option object swing object walking lunge –or– walking lunge
Friday, August 16, 2024
In Gym: 5 rounds for time: 12x push press @ 115/75-lbs. 14x burpee 100m single-arm farmer’s carry @ 70/50-lbs. At Home: 5 rounds for time: 12x object push press –or– atomic pushup 14x burpee 100x mountain climber
Thursday, August 15, 2024
In Gym: every minute, on-the-minute, for 10 minutes: 10x box jump, 24/20″ platform max power clean @ 135/95-lbs. in remaining time then, take 8 minutes to build up to a heavy power clean single. At Home: every minute, on-the-minute, for 10 minutes: 10x lunge jump max object power clean –or– superman in remaining time
Wednesday, August 14, 2024
In Gym: for time: 500m row 20x strict handstand pushup 500m row 35x hand-release pushup 500m row 50x pushup 500m row At Home: for time: 25x (sit-up + max vertical jump) 20x strict handstand pushup –or– atomic pushup 25x (sit-up + max vertical jump) 35x hand-release pushup 25x (sit-up + max vertical jump) 50x pushup