Friday, August 7, 2020
In Gym: power snatch + (3 overhead squat) 3-3-3-3-3 At Home: four rounds for time: 25x single-arm power snatch –or– 25x standing long jump 20x single-leg squat (alternating, total)
Thursday, August 6, 2020
six intervals, each for time; rest amply between intervals: 1x 1-mile run –or– 1x 60x burpee 2x 800m run –or– 2x 30x burpee 1x 400m run –or– 1x 15x burpee 2x 200m run –or– 2x 10x burpee This workout is scored by all six times. Compare running results to September 30, 2015.
Wednesday, August 5, 2020
for time: 10x push jerk @ 185/125-lbs. –or– 20x dumbbell/object jerk –or– 20x atomic pushup 20x double under –or– 10x tuck jump 8x push jerk –or– 16x dumbbell/object jerk –or– 16x atomic pushup 40x double under –or– 20x tuck jump 6x push jerk –or– 12x dumbbell/object jerk –or– 12x atomic pushup 60x double under –or– […]
Tuesday, August 4, 2020
five four-minute rounds, rest exactly one minute between rounds: 400m run –or– (2 sets of 40x jumping jack + 40x high knees) 20x squat 10x strict pull-up –or– bent-over row –or– 20x sheet row –or– 15x rotational sit-up max ring dip –or– static/bench dip –or– close-grip pushup
Monday, August 3, 2020
In Gym: front squat 3-3-3-3-3* *Bar is pulled from the floor. 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 […]
Sunday, August 2, 2020
three rounds for time: 400m run –or– 400m row 25x swing @ 55/35-lbs. –or– 40x (1 1/4 squat) 25x burpee + box jump, 24/20″ platform –or– burpee + step-up –or–(burpee + 2x max vertical jump)
Saturday, August 1, 2020
for time: 21x thruster @ 95/65-lbs. –or– dumbbell/object thruster –or– 42x squat jump 100x double under –or– 400m run –or– 100x jumping jack 15x thruster @ 95/65-lbs. –or– dumbbell/object thruster –or– 30x squat jump 75x double under –or– 300m run –or– 75x jumping jack 9x thruster @ 95/65-lbs. –or– dumbbell/object thruster –or– 18x squat jump […]
Friday, July 31, 2020
In Gym: power clean 3-3-3-3-3 Compare results to February 8, 2020. At Home: four three-minute cycles, rest exactly one minute between cycles: 1-minute plank hold 30-second reverse plank hold max staggered grip pushup (alternating, total)
Thursday, July 30, 2020
three rounds for time: 20x strict pull-up –or– 30x sheet row 40x overhead lunge @ 55/35-lbs. –or– 60x walking lunge 60x strict sit-up
Wednesday, July 29, 2020
“Nightmare Material” every minute, on-the-minute, for 20 minutes: 12x burpee Compare results to March 31, 2020. then, three rounds for quality: 5-8 strict handstand pushup –or– atomic pushup, elevated surface/floor, 3-second negative