Saturday, September 26, 2020
In Gym: split jerk 2-2-2-2-2 Compare results to June 27, 2019. then, for time: run one mile At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. then, for time: run one mile –or– 65x burpee
Friday, September 25, 2020
In Gym: “Medium BS” in a 13-minute window, complete: +3 rounds of: 8x back squat @ 165/115-lbs. –or– dumbbell/object squat – 8x burpee + box jump, 24/20″ box +3 rounds of: 6x back squat @ 185/135-lbs. 6x burpee + box jump, 24/20″ box +as many back squats as possible @ 225/155-lbs. in remaining time At […]
Thursday, September 24, 2020
as many rounds as possible in 30 minutes: 20x weighted sit-up @ 25-lbs. –or– strict sit-up 400m row –or– 4 rounds cardio complex –rest 1 minute– 10x weighted sit-up –or– strict sit-up 200m row –or– 2 rounds cardio complex –rest 1 minute– 1 cardio complex = 5 no pushup burpee + 10 high knees + […]
Wednesday, September 23, 2020
In Gym: strict muscle-up practice, 15 minutes then, as many rounds as possible in 15 minutes: 5x strict pull-up 10x decline pushup, 10 inches 50x double under At Home: as many rounds as possible in 20 minutes: 5x strict pull-up –or– 20-second hollow hold 10x decline pushup, 10 inches 50x jumping jack
Tuesday, September 22, 2020
In Gym: front squat 2-2-2-2-2 Compare results to May 19, 2018. At Home: seven rounds: 45 seconds max squat option –rest 90 seconds–
Monday, September 21, 2020
“Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. –or– standing long jump 20x lateral burpee 50x goblet lunge –or– 100x lunge 20x true strict bodyrow –or– dip variation 25x push press @ 95/65-lbs. –or– dumbbell/object press –or– atomic pushup
Sunday, September 20, 2020
nine rounds for time: 11x wall ball @ 20/14-lbs., 10-ft. –or– 11x single-arm thruster –or– 10x squat jump 7x toes-to-bar –or– 10x sheet row –or– 10x rotational sit-up
Saturday, September 19, 2020
“Art-Work-Out” as many rounds as possible in 10 minutes: 6x forward burpee over barrier 10x goblet squat @ 45/35-lbs. –or– dumbbell/object squat –or– 20x squat –rest three minutes– as many rounds as possible in 10 minutes: 6x plate devil’s press –or– dumbbell/object devil’s press –or– 6x tuck jump 10x pushup
Friday, September 18, 2020
In Gym: six distances, each for time; rest amply between distances: 1000m row 800m run 500m row 400m run 250m row 200m run At Home: as many repetitions as possible: 3 minutes max burpee –rest one minute– 3 minutes max plank up down –rest one minute– 2 minutes max burpee –rest one minute– 2 minutes […]
Thursday, September 17, 2020
In Gym: shoulder press 3-3-3-3-3 Compare results to July 25, 2018. weighted ring dip 5-5-5-5-5 Compare results to August 30, 2016. At Home: 3 sets; rest amply between sets: 5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max staggered grip pushup then, 3 […]