Tuesday, October 27, 2020
In Gym: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. At Home: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 5-9x object hang power […]
Monday, October 26, 2020
“Rosemary Spice” as many rounds as possible in 20 minutes: 1000m row –or– 5 rounds of cardio complex 75x step-up @ 50/35-lbs., 24/20″ platform –or– lunge option 24/20″ platform –or– weighted lunge –or– lunge option 750m row –or– 4 rounds cardio complex 55x weighted step-up –or– weighted lunge –or–lunge option 500m row –or– 3 rounds […]
Sunday, October 25, 2020
In Gym: overhead squat 3-3-3-3-3 Compare results to January 25, 2020. At Home: seven rounds: 45 seconds max squat option –rest 90 seconds–
Saturday, October 24, 2020
“Cardamom Spice” three rounds for time: 15x wall climb –or– 20x (pushup + toe touch) 45x box jump, 24/20″ platform –or– tuck jump
Friday, October 23, 2020
“Cinnamon Spice” In Gym: eight three-minute rounds, switching partner one and two roles each round: partner 1: 450m run partner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest *The score is the partner team’s total back squat and swing number, accumulated from […]
Thursday, October 22, 2020
“Partner Angie Plus” in teams of two, complete: 200x chest-to-bar pull-up –or– sheet row –or– bodyweight renegade row 200x pushup 200x sit-up 200x squat
Wednesday, October 21, 2020
shoulder press 3-3-3-3-3 Compare results to September 17, 2020. then, in teams of two, six rounds for time*: Partner 1: 350m run Partner 2: 45-lb. plate hold *Partners alternate running and holding each round. At Home: 5 rounds, rest amply between rounds: 45-second plank hold + max dumbbell/object shoulder press –or– atomic pushup then, in […]
Tuesday, October 20, 2020
In Gym: “Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only At Home: “Five Spice” in teams of two, five rounds for time: 5x […]
Monday, October 19, 2020
“Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. –or– dumbbell/object squat –or– 20x squat 20x lunge jump max meters on the rower in remaining time –or– max mountain climbers *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team […]
Sunday, October 18, 2020
as many rounds as possible in 18 minutes: 50x goblet squat @ 45/35-lbs. –or– 100x squat 50x swing @ 55/35-lbs. –or– reverse lunge 25x strict pull-up –or– 50x sheet row –or– 50x strict sit-up 50x goblet squat –or– 100x squat 50x pushup