Saturday, October 17, 2020
deadlift 5-5-5-5-5 At Home: six rounds for time: 16x superman, 1-second hold at top of rep 16x deadlift –or– single-leg romanian deadlift, weighted or unweighted 16x lunge jump
Friday, October 16, 2020
for time: 21-15-9 box jump, 30/24″ platform –or– tuck jump toes-to-bar –or– 2x pike-up/v-up then, for time: 21-15-9 standing long jump, 6/5-ft. strict ring dip –or– dip variation
Thursday, October 15, 2020
“Posh Spice” as many rounds as possible in 12 minutes: 12x back squat @ bodyweight –or– 12x single-leg squat 21/18 calorie row –or– 2 rounds of (35 mountain climber + 35 high knees)
Tuesday, October 13, 2020
In Gym: five distances, each for time, rest amply between rounds: run one mile run 200m run 800m run 200m run one mile At Home: five intervals, each for time, rest amply between rounds: five minute: max burpee one minute: max squat three minutes: max staggered grip pushup one minute: max squat five minute: max […]
Monday, October 12, 2020
three rounds for time: 21x pull-up –or– 30x sheet row –or– 90-second reverse plank hold 100x double under –or– 100x jumping jack 12x strict handstand pushup –or– atomic pushup
Sunday, October 11, 2020
seven rounds, as many repetitions as possible in two minutes; rest exactly one minute between rounds: 10x burpee 10x wall ball @ 20/14-lbs., 10-ft. target –or– dumbbell/object squat –or– squat jump max box jump, 24/20″ platform –or– tuck jump
Saturday, October 10, 2020
“Scary Spice” for time: 25x hang power snatch @ 95/65-lbs. –or– single-arm dumbbell/object power snatch –or– 35x (single-leg Romanian deadlift + max vertical jump) 25x ring dip –or– dip option 100x walking lunge 25x ring dip –or– dip option 25x hang power snatch –or– 35x (single-leg Romanian deadlift + max vertical jump)
Friday, October 9, 2020
back squat 10-10-10-10-10 then, three rounds; rest amply between rounds: 12x weighted step-up, 24/20″ platform 10-15x biceps curl At Home: four rounds, rest amply between rounds: 10x dumbbell squat jump + max dumbbell front squat then, three rounds; rest amply between rounds: 12x weighted step-up –or– weighted lunge –or– single-leg glute bridge 10-15x biceps curl […]
Thursday, October 8, 2020
five rounds for time: 21x pushup 21x barbell bodyrow –or– 21x pike-up 30-second handstand hold, freestanding –or– 5 wall climb –or– 1-minute hollow hold
Wednesday, October 7, 2020
In Gym: power clean 2-2-2-2-2 Compare results to September 3, 2020. At Home: as many rounds as possible in 12 minutes: 10x deadlift –or– single-leg squat 3x devil’s press –or– 3 (burpee + 2 lunge)