Saturday, May 9, 2020
three rounds for time: 25x tuck jump 45-second side plank, right 25x inchworm walkout 45-second side plank, left workout inspired by pat sherwood Zoom class links: 8am 9:30am 11am
Friday, May 8, 2020
four rounds; rest amply between rounds: 20x russian swing –or– 10x single-leg glute bridge per side max front squat –or– max time: 90-degree squat hold then, four rounds for quality: 10x renegade row –or– (scapular pushup + pushup) 20x biceps curl –or– 1-minute v-hold Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Thursday, May 7, 2020
as many rounds as possible in 15 minutes: 15x dip 30x alternate arm/alternate leg pike-up 15x atomic pushup –or– 8x strict handstand pushup 30x alternate arm/alternate leg pike-up Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Wednesday, May 6, 2020
three rounds for time: 30x thruster –or– 40x squat jump 30x forward burpee over barrier workout courtesy of Chris Spealler Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Tuesday, May 5, 2020
every minute, on-the-minute, for 20 minutes: 12x lunge jump 10x rotational sit-up Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Monday, May 4, 2020
as many rounds as possible in 10 minutes: 7x strict pull-up –or– 14x sheet row 7x power clean –or– standing long jump 100m shuttle sprint –or– 15x star jump Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Sunday, May 3, 2020
10 rounds for time: 10x single-leg squat (alternating, total) 10x atomic pushup –or– 5x strict handstand pushup Zoom class links: 10am 11:30am
Saturday, May 2, 2020
four rounds, begin every five minutes: 90-second plank hold 200m shuttle run –or– 100x jumping jack 25x strict sit-up Zoom class links: 8am 9:30am 11am
Friday, May 1, 2020
five rounds for time: 21x overhead walking lunge –or– single-arm overhead walking lunge –or– 21x front rack walking lunge –or– 30x walking lunge 18x lateral burpee Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Thursday, April 30, 2020
“Cin-Diesel” as many rounds as possible in 20 minutes: 5x sheet row –or– 3x strict pull-up 10x pushup 15x squat Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm