Wednesday, July 8, 2020
as many rounds as possible in 10 minutes: 10x deadlift @ 225/155-lbs. –or– dumbbell/object deadlift –or– 20x glute bridge 10x lateral burpee
Tuesday, July 7, 2020
In Gym: front squat* 7-7-7-7-7 *Bar is pulled from the floor. At Home: as many repetitions as possible in 10 minutes*: lunge *At the top of every minute, perform 12x squat jump before moving to the lunges.
Monday, July 6, 2020
as many rounds as possible in 15 minutes: 12x ground-to-overhead @ 115/75-lbs. –or– 12x (2-pushup burpee) 400m row –or– 400m run –or– 2x (30x jack + 40x lateral hop)
Sunday, July 5, 2020
**Important Announcement** We are closed from Saturday, July 4 to Sunday, July 5 for the holiday weekend. six rounds, each for time: 400m run Rest two minutes between repeats Time Interval Alternative: Substitute two minutes of continuous running or alternate activity for each run.
Saturday, July 4, 2020
**Important Announcement** We are closed from Saturday, July 4 to Sunday, July 5 for the holiday weekend. for time: 100x double under –or– 100x jumping jack –or– 400m run 35x burpee 100x mountain climber 35x burpee 100x double under –or– 100x jumping jack –or– 400m run 35x burpee 100x double under –or– 100x jumping jack […]
Friday, July 3, 2020
three cycles; as many rounds as possible in four minutes; rest exactly one minute between cycles: 15-10-5 deadlift @ 135/95-lbs. –or– tuck jump pushup
Thursday, July 2, 2020
In Gym: hang power clean 3-3-3-3-3 Compare results to March 1, 2019. At Home: four rounds for time: 20x dip 40x sit-up 60x walking lunge
Wednesday, July 1, 2020
seven rounds for time: 10x wall ball –or– goblet thruster –or– squat jump 10x burpee
Tuesday, June 30, 2020
five rounds for time: 400m row –or– 400m run –or– 4x (20x lateral agility hop + 20x high knees) 25x box jump, 24/20″ platform –or– 10x standing long jump –or– 20x squat drop
Monday, June 29, 2020
Happy birthday, Coach Chase! “Chasing Kettlebells” as many rounds as possible in 12 minutes: 6x weight complex* –or– bodyweight complex* 29x air squat *1 weight complex = 1 power clean + 1 front squat + 1 push press *1 bodyweight complex = 1 tuck jump + 4 mountain climber + 2 pushup