Categorized as: workout of the day

Monday, August 8, 2022

In Gym:
as many rounds as possible in 20 minutes:
20x wall ball @ 20/14-lbs., 10-ft. target
5x rope climb, 12-ft. (standing start)
200m run

At Home:
as many rounds as possible in 20 minutes:
20x single-arm object thruster –or– squat jump
10x strict virtual toes-to-bar
200m run –or– 12x burpee

Saturday, August 6, 2022

In Gym:
shoulder press
1-1-1-1-1

push press
3-3-3-3-3

push jerk
5-5-5-5-5

*Begin each round every two minutes.

Compare all results to August 2, 2021.

At Home:
5 rounds, every 90 seconds:
5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup
5 rounds, every 90 seconds:
5-10 dumbbell/object push press –or– 6-10 staggered grip pushup
5 rounds, every 90 seconds:
5-10 dumbbell/object push jerk –or– 60-second plank hold

Friday, August 5, 2022

In Gym:
as many rounds as possible in 18 minutes:
200m run –or– 250m row
5x bar muscle-up

At Home:
as many rounds as possible in 18 minutes:
5 sets of (10x high knees + 10x butt kickers)
10x sheet row –or– 10x superman
10x straight leg sit-up

Thursday, August 4, 2022

In Gym:
four rounds for time:
5x hang squat snatch @ 135/95-lbs.
20x hand-release pushup
80x double under

At Home:
four rounds for time:
10x dumbbell single-arm hang squat snatch –or– 15x star jump
20x hand-release pushup
80x long lateral hop

Wednesday, August 3, 2022

In Gym:
for time:
50x anchored sit-up
40x box jump, 24/20″ platform
30x deadlift @ 185/125-lbs.
20x burpee
1000m run
20x burpee
30x deadlift
40x box jump
50x anchored sit-up

At Home:
for time:
50x anchored sit-up
40x lunge jump
30x object deadlift –or– 2x superman
20x burpee
1000m run –or– 3 sets of: (50x jumping jack + 50x high knees + 50x mountain climbers)
20x burpee
30x object deadlift –or– 2x superman
40x lunge jump
50x anchored sit-up

Tuesday, August 2, 2022

In Gym:
as many rounds as possible in 12 minutes:
1-2-3-4…
dumbbell Turkish get-up @ 50/35-lbs.
strict chest-to-bar pull-up

– Continue adding 1-rep to each round until time expires.

At Home:
as many rounds as possible in 12 minutes:
1-2-3-4…
object Turkish get-up –or–
(strict sit-up + max vertical jump)
strict pull-up –or– 2x weighted renegade row –or– 4x unweighted renegade row
– Continue adding 1-rep to each round until time expires.

Monday, August 1, 2022

In Gym:
back squat
5-5-5-5-5

*Begin each round every four minutes.

then, three rounds for quality:
8x (1 1/4) squat @ 50% max weight for the day
10x strict toes-to-bar –or– ball up –or– hanging knee raise option

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, six minutes, every minute, on-the-minute:
even minutes: plank hold
odd minutes: olympic squat hold

Sunday, July 31, 2022

In Gym:
weighted strict ring dip
3-3-3-3-3

*Begin each round every two minutes.

then, “Walk Don’t Run”
for time:
two-mile walk* with up to 60/40-lbs.

*In this workout:
You must walk, not run.
You may wear a weight vest or loaded backpack, or carry sandbags, plates, dumbbells or kettlebells.

Compare results to July 24, 2019.

At Home:
five rounds:
one minute max dip option
–one minute rest–

then, “Walk Don’t Run”
for time:
two-mile walk* with up to 60/40-lbs.
*In this workout:
You must walk, not run.
You may wear a weight vest or loaded backpack, or carry sandbags, plates, dumbbells or kettlebells.

Saturday, July 30, 2022

In Gym:
“Bend and Snap”
six rounds for time:
5x deadlift @ 275/185-lbs.
10x lateral burpee
10x chest-to-bar pull-up

Compare results to September 6, 2019.

At Home:
“Bend and Snap”
six rounds for time:
10x object deadlift –or– 10x inchworm
10x lateral burpee
10x strict pull-up –or– 15x sheet row –or– 20x strict rotational sit-up