Wednesday, September 16, 2020
15 rounds for time:1x clean @ 225/155-lbs. –or– 3x dumbbell/object clean –or– 5x bodyweight renegade row5x (burpee + box jump, 24/20″ platform) –or– 7x lateral burpee
Tuesday, September 15, 2020
“Ginger Spice” as many rounds as possible in 20 minutes:400m run –or– 2 rounds of (30x skipping in place + 15x 3-point agility hop)20x single-arm push press @ 50/35-lbs. –or– object push press –or– explosive pushup10x chest-to-bar pull-up –or– 20x sheet row –or– 1-minute plank holds
Monday, September 14, 2020
snatch 2-2-2-2-2 Compare results to January 30, 2020. At Home: as many rounds as possible in 12 minutes: 5x single-arm snatch, left 5x single-arm snatch, right 15x dumbbell/object deadlift 20x sit-up
Sunday, September 13, 2020
“Light BS” as many rounds as possible in 12 minutes: 10x box jump, 24/20″ platform –or– 10x lunge jump 10x back squat* @ 135/95-lbs. –or– 15x dumbbell/object front squat –or– 30-second squat hold, butt just below parallel *Bar is taken from the rack.
Saturday, September 12, 2020
three rounds for time: 400m run –or– 35x no pushup burpee 500m row –or– 125x mountain climber 75x double under –or– 30x tuck jump
Friday, September 11, 2020
“Omar” for time: 10x thruster @ 95/65-lbs. –or– dumbbell/object thruster –or– squat jump 15x lateral burpee 20x thruster –or– dumbbell/object thruster –or– squat jump 25x lateral burpee 30x thruster –or– dumbbell/object thruster –or– squat jump 35x lateral burpee Compare results to November 16, 2018.
Thursday, September 10, 2020
five rounds for time: 10x strict chest-to-bar pull-up –or– 20x sheet row –or– 15x pike-up, 1-second hold at apex 10x strict ring dip –or– 15x dip variation –or– 15x close-grip pushup 25x strict sit-up
Wednesday, September 9, 2020
In Gym:deadlift2-2-2-2-2 then, two rounds; rest amply between rounds:10x single-arm horizontal press10x lat dumbbell pullover 15x biceps curl At Home:two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles:5x devil’s press –or– (burpee + tuck jump)10x alternate arm/alternate leg pike-up20x mountain climber then, two rounds for quality; rest amply between […]
Tuesday, September 8, 2020
three rounds for time: 10x hang power snatch @ 95/65-lbs. –or– 20x single-arm dumbbell/object snatch 20x front squat –or– 20x dumbbell/object squat 400m run –or– 100x jumping jack
Monday, September 7, 2020
for max distance: six minutes of running –rest one minute– five minutes of running –rest one minute– four minutes of running –rest one minute– three minutes of running –rest one minute– two minutes of running –rest one minute– one minute of running