Friday, November 6, 2020
for time: 21-15-9* toes-to-bar –or– 2x alternate arm and leg pike-up single-arm snatch, right @ 50/35-lbs. –or– 4x superman single-arm snatch, left 4x double under –or– 4x agility lateral hop over object
Thursday, November 5, 2020
In Gym: five rounds, beginning every four minutes: 6x heavy back squat 12x (burpee + box jump, 24/20″ platform) At Home: five rounds, beginning every four minutes: 20-30x squat option 12x (burpee + tuck jump)
Wednesday, November 4, 2020
three rounds for time: 400m run –or– 100 mountain climber 21x swing @ 55/35-lbs. –or– 21x strict sit-up 12x strict handstand pushup –or– atomic pushup
Tuesday, November 3, 2020
“Step Up To Vote” in teams of two, as many repetitions as possible in 15 minutes: weighted step-up @ 50/35-lbs., 20″ platform –or– lunge option –rest two minutes– as many rounds as possible in 15 minutes*: 500m row –or– 20x burpee 200m run –or– 2 sets of (25x high knees + 25x jumping jack) *Partners […]
Monday, November 2, 2020
In Gym: hang snatch 3-3-3-3-3 then, complete 12 minutes of bar muscle-up, chest-to-bar pull-up or pull-up practice. At Home: five two minute rounds, rest exactly one minute between rounds: 12x standing long jump max pull-up –or– sheet row –or– pushup
Sunday, November 1, 2020
for time: 30-20-10-20-30 strict sit-up box jump, 24″ platform –or– tuck jump
Saturday, October 31, 2020
In Gym: “Zombieland: Quarantine Edition” in teams of two, for time: 70x clean @ 125/83-lbs. 400m carry @ 110/70-lbs. 70x thruster 400m carry 40x strict zombie grip pull-up 1-mile run At Home: “Zombieland: Quarantine Edition” for time: 35x dumbbell/object clean –or– 50x superman, 1-second pause at top 50x weighted lunge –or– 75x reverse lunge 35x […]
Friday, October 30, 2020
In Gym: “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over barrier +70x mountain climber as many burpees as possible in remaining time
Thursday, October 29, 2020
In Gym: push jerk 3-3-3-3-3 At Home: five rounds, rest amply between rounds: 10 dumbbell shoulder press 10 atomic pushup + max v-hold
Wednesday, October 28, 2020
In Gym: practice strict muscle-up progressions for 20 minutes. “Everything But The Bagel” as many rounds as possible in 12 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup At Home: “Everything But The Bagel” as many rounds as possible in 12 minutes: 10x single-leg squat (alternating, total) 15x […]