September 6, 2020
“Quarantine 4” four rounds for time: 20x forward burpee over barrier 30x sit-up Compare results to March 26, 2020.
Saturday, September 5, 2020
“Quarantine 3” every minute, on-the-minute, for 20 minutes: odd minutes: 10-20x pushup even minutes: 15x superman Compare results to March 18, 2020.
Friday, September 4, 2020
for time: 50x double under –or– 50 object lateral jump 21x toes-to-bar –or– pike-up/v-up 50x double under -or– 50 object lateral jump 42x thruster @ 105/75-lbs. –or– dumbbell/object thruster –or– 84 squat 50x double under -or– 50 object lateral jump 21x toes-to-bar –or– pike-up/v-up 50x double under
Thursday, September 3, 2020
In Gym: power clean 2-2-2-2-2 At Home: tabata deadlift –or– superman hold –rest 90 seconds– tabata dumbbell/object power clean –or– standing long jump –rest 90 seconds– tabata single-arm snatch –or– tuck jump
Wednesday, September 2, 2020
five rounds for time: 21x overhead lunge @ 65/55-lbs. –or– dumbbell/weighted object lunge –or– 36x lunge 21x burpee
Tuesday, September 1, 2020
“Pyramid Double Helen” for time: 1200m run –or– 6 rounds cardio complex 63x swing –or– max vertical jump 36x pull-up –or– sheet row –or– scapular pushup 800m run –or– 4 rounds cardio complex 42x swing –or– max vertical jump 24x pull-up –or– sheet row –or– scapular pushup 400m run –or– 2 rounds cardio complex 21x […]
Monday, August 31, 2020
In Gym:front squat5-5-5-5-5 Compare results to January 11, 2020. At Home:10 rounds:30 seconds max squat option–rest one minute–
Sunday, August 30, 2020
for time*: 21-18-15-12-9-6-3 true strict body row –or– sheet row –or– pike-up/v-up shoulder press @ 75/55-lbs. –or– atomic pushup At the end of each round, complete a 400m run.
Saturday, August 29, 2020
every minute, on-the-minute, for 20 minutes: odd minutes: 13 lateral burpee even minutes: 50 double under
Friday, August 28, 2020
In Gym: hang snatch + 3 overhead squat 1-1-1-1-1 At Home: as many rounds as possible in 12 minutes: 8x single-arm reverse overhead lunge, left 8x single-arm reverse overhead lunge, right 16x single-arm power snatch (alternating, total) 16x squat