Tuesday, July 28, 2020
Congratulations Allie P. on your little bundle of joy! In Gym: hang power snatch + power snatch 1-1-1-1-1 At Home: three four minute rounds; rest exactly one minute between rounds: 6x standing long jump 6x single-leg squat (alternating, total) 16x alternate arm/alternate leg pike-up
Monday, July 27, 2020
four rounds for time: row, 21/18 calories –or– run 400m –or– 2x (30x jumping jack + 30x high knees + 5x no pushup burpee) 21x push press @ 115/75-lbs. –or– 21x atomic pushup
Sunday, July 26, 2020
three rounds for time: 30x box jump, 24/20″ platform –or– tuck jump 30x wall ball, 20/14-lbs. @ 10-ft. –or– 50x squat 20x toes-to-bar –or– 30x pike-up/v-up
Saturday, July 25, 2020
“11 years” as many rounds as possible in 15 minutes: 11x MPH-standard burpee 11x medicine ball clean @ 20/14-lbs. –or– 11x squat jump 11x medicine ball lunge –or– 22x lunge
Friday, July 24, 2020
“Strict & Heavy Diane” for time: 21-15-9 deadlift @ 255/175-lbs. –or– 2x dumbbell/object deadlift –or– inchworm walkout strict handstand pushup –or– atomic pushup
Thursday, July 23, 2020
In Gym: hang clean + 4 front squat 1-1-1-1-1 At Home: four rounds for time: 10x single-leg squat, per side 20x squat 90-second olympic squat hold, hips just below parallel
Wednesday, July 22, 2020
First coach’s photo “B.K. 3.0” as many rounds as possible in 12 minutes: 7x step-up, 24/20″ platform @ 35/25-lbs. –or– 7x dumbbell/object devil’s press –or– 7x (2-pushup burpee) 2x push jerk @ 165/115-lbs. then, three sets; rest amply between rounds: (10x strict pull-up + 10x kip swing) –or– (20x sheet row + 20x hollow rock)
Tuesday, July 21, 2020
four rounds, each for time; rest amply between rounds: 500m row –or– 400m run –or– 2 minutes max (2 squat jump + 2 lunge jump) Compare results to June 18, 2018.
Monday, July 20, 2020
as many rounds as possible in 14 minutes: 7x power snatch @ 95/65-lbs. –or– 14x dumbbell/object single-arm snatch –or– 7x standing long jump 14x burpee 21x sit-up
Sunday, July 19, 2020
two rounds for time: 60x no pushup burpee 40x single-leg squat (alternating, total) 60x pike-up –or– v-up –rest exactly two minutes–