Monday, June 8, 2020
five cycles, as many repetitions as possible in three minutes; rest exactly one minute between rounds: 4x overhead lunge, right arm –or– 8x lunge 4x overhead lunge, left arm –or– 8x lunge 10x russian swing –or– 5x standing long jump Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Sunday, June 7, 2020
eight rounds for time: 4x wall climb –or– 20″ hollow hold 8x single-leg squat (alternating, total) then, three rounds, rest amply between rounds: (30-second sheet row finish hold + 15 sheet row) –or– (20-second chin-over-bar hold + 8 strict pull-up) 20x superman Zoom class links: 10am 11:30am
Saturday, June 6, 2020
three rounds, each for time; rest amply between rounds: 1-minute plank hold 15x standing long jump 20x pike-up –or– v-up 25x dip 30x star jump –or– 200m run Zoom class links: 8am 9:30am 11am
Friday, June 5, 2020
as many rounds as possible in 15 minutes: 10-8-6-4-2, 10-8-6-4-2… bent-over row –or– 20-16-12-8-4 superman hand-release pushup ground-to-overhead –or– (squat + forward hop over barrier) Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Thursday, June 4, 2020
three rounds for time: 75x lunge (alternating, total) 50x rotational sit-up 25x no-pushup burpee Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Wednesday, June 3, 2020
for time: 21-18-15-12-9-6-3 atomic pushup front squat, 1-second hold at bottom position –or– air squat, 3-second hold at bottom position squat jump Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Tuesday, June 2, 2020
“Quarantine Nicole” as many rounds as possible in 20 minutes: 400m run –or– (45x jumping jack + 45x lateral hop + 45x high knees) –or– 80x double under 2 sets of max unbroken strict pull-up, resting exactly 30 seconds between sets –or– max single-arm sheet row, right + max single-arm sheet row, left (stop at […]
Monday, June 1, 2020
three rounds, beginning every four minutes: 18x deadlift –or– 30x glute bridge 15x hang power clean –or– 15x tuck jump 12x shoulder-to-overhead –or– 12x (pushup + rotation) max pushup There is no rest between rounds. This workout is scored by the total pushups completed from all three rounds. Zoom class links: 6am 7am 8am 12pm […]
Sunday, May 31, 2020
“Legs Gone Bad” for time: 150x (1 squat jump + 2 lunge jump) workout courtesy of Alec Smith then, as many rounds as possible in six minutes: 10x hollow rock 10x toe touch 20x russian twist Zoom class links: 10am 11:30am
Saturday, May 30, 2020
as many rounds as possible in 12 minutes: 5x atomic pushup –or– strict handstand pushup 10x sheet row –or– 5x strict pull-up –or– 10x superman 15x rotational sit-up Zoom class links: 8am 9:30am 11am