Categorized as: workout of the day

Sunday, January 17, 2021

In Gym:
hang power snatch
3-3-3-3-3

Compare results to November 30, 2020.

weighted ring dip
5-5-5-5-5

At Home:
five one-minute rounds, rest exactly 90 seconds between rounds:
30-second plank hold
max standing long jump

then, as many rounds as possible in four minutes:
dip option

Saturday, January 16, 2021

In Gym:
Practice cleans for 12 minutes.

then, as many rounds as possible in seven minutes:
5x box jump, 30/24″ platform
3x clean @ 225/155-lbs.

Compare results to January 8, 2018.

workout courtesy of crossfit.com

At Home:
as many rounds as possible in nine minutes:
5x tuck jump
3x clean dumbbell/object clean –or– 5x squat drop

Friday, January 15, 2021

In Gym:
five rounds for time:
5x strict pull-up
10x pull-up
20-calorie row
20x back rack lunge @ 95/65-lbs.

At Home:
five rounds for time:
15x strict pull-up –or– 25x sheet row –or– 40x bodyweight renegade row
20x dumbbell/object lunge –or– 20x lunge jump
30x lunge

Thursday, January 14, 2021

In Gym:
“Barbara Ann”
five rounds, each for time:
20x handstand pushup
30x deadlift @ 135/95-lbs.
40x sit-up
50x double-under

Rest exactly three minutes between rounds.

At Home:

five rounds, each for time:
20x handstand pushup –or– atomic pushup
30x dumbbell/object deadlift –or– single-leg romanian deadlift
40x sit-up
50x double-under –or– jumping jack

Rest exactly three minutes between rounds.

Wednesday, January 13, 2021

In Gym:
On a 25-minute clock, five rounds for maximum distance:

Row for 50 seconds & rest 10 seconds
Row for 40 seconds & rest 20 seconds
Row for 30 seconds & rest 30 seconds
Row for 20 seconds & rest 40 seconds
Row for 10 seconds & rest 50 seconds

workout courtesy of crossfit.com

At Home:
On a 20-minute clock, four rounds:
Exercise for 50 seconds & rest 10 seconds
Exercise for 40 seconds & rest 20 seconds
Exercise for 30 seconds & rest 30 seconds
Exercise for 20 seconds & rest 40 seconds
Exercise for 10 seconds & rest 50 seconds

Round #1: mountain climber
Round #2: v-up
Round #3: no pushup burpee
Round #4: air squat

Tuesday, January 12, 2021

In Gym:
Bill Love Burpee
for time:
20x burpee
40x goblet squat @ 50/35-lbs.
20x lateral burpee
40x goblet squat @ 50/35-lbs.
20x (burpee + box jump), 24/20″ platform
40x goblet squat @ 50/35-lbs.

At Home:
Bill Love Burpee
for time:
20x burpee
40x dumbbell/object goblet squat –or– 60x squat
20x lateral burpee
40x dumbbell/object –or– 60x squat
20x (burpee + box jump), 24/20″ platform –or– 20x (burpee + tuck jump)
40x dumbbell/object –or– 60x squat

Monday, January 11, 2021

In Gym:
seven rounds, every three minutes:
5x heavy push jerk

then, five rounds, every two minutes:
5x dumbbell shoulder press
10x dumbbell push press
20-second hollow hold

At Home:
10 rounds, every two minutes:
5-10x pushup
5x dumbbell shoulder press –or– atomic pushup
5-10x dumbbell push press –or– staggered grip pushup
20-second hollow hold

Sunday, January 10, 2021

In Gym:
seven rounds for time:
200m run –or– 250m row
5x bar muscle-up

At Home:
seven rounds for time:
5 sets of (10x high knees + 10x butt kickers)
10x sheet row –or– 10x superman
10x straight leg sit-up

Saturday, January 9, 2021

In Gym:
back squat
7-7-7-7-7

Compare results to February 28, 2020.

then, two rounds for quality:
10x split squat per side
15x biceps curl
20x bent-over row

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat

then, two rounds for quality:
15x biceps curl
20x bent-over row

Friday, January 8, 2020

In Gym:
as many rounds as possible in 13 minutes:
5x devil’s press @ 45/35-lb. plate
5x toes-to-bar
5x deadlift @ 225/155-lbs.

At Home:
as many rounds as possible in 13 minutes:
5x devil’s press @ 45/35-lb. plate –or– 10x burpee
5x toes-to-bar –or– 10x pike-up –or- v-up
5x dumbbell/object deadlift –or– 10x bodyweight good morning