Categorized as: workout of the day

Tuesday, July 20, 2021

In Gym:
deadlift
5-5-3-3-3-3-3

*Start each round every 3.5 minutes.

At Home:
as many rounds as possible in 15 minutes:
8x superman, 1-second hold at top of rep
8x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted
8x (inchworm + pushup)

Monday, July 19, 2021

In Gym:
as many ring dips as possible in 15 minutes:
800m run
100x double under
25x strict ring dip
400m run
50x double under
max strict ring dip

At Home:
as many ring dips as possible in 15 minutes:
800m run –or– 100x jumping jack + 100x high knees
35x no pushup burpee
25x dip option
400m run –or– 50x jumping jack + 50x high knees
20x no pushup burpee
max dip option

Sunday, July 18, 2021

In Gym:
for time:
42-30-18
dumbbell goblet lunge @ 55/35-lbs.
swing @ 55/35-lbs.
rotational sit-up

At Home:
for time:
42-30-18
object goblet lunge –or– 2x lunge
object swing –or– star jump
rotational sit-up

Saturday, July 17, 2021

In Gym:
every 90 seconds for 18 rounds:
odd rounds: 3 push press, bar is pulled from the ground
even rounds: 3 heavy front squat, bar is pulled from the rack

At Home:
every 90 seconds for 18 rounds:
odd rounds: 3-8 dumbbell/object push press –or– atomic pushup
even rounds: 3-10 dumbbell/object front squat –or– single-leg squat (from the floor) at 1:30

Friday, July 16, 2021

In Gym:
in teams of two, five rounds for time:
40 calorie row
400m run

*One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round.

then, three rounds, rest amply between rounds:
max kipping pull-up –or– strict pulling option
30-second handstand hold

At Home:
five rounds for time:
40x walking lunge
400m run –or– 20x no pushup burpee

Thursday, July 15, 2021

In Gym:
snatch pull + hang snatch
1-1-1-1-1

*Begin each round every minute.

snatch
2-2-2-2-2-2-2

*Begin each round every 3 minutes.

At Home:
complete three sets, starting every 2 minutes:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)
6x burpee
8x explosive dumbbell burpee

then, complete three sets, starting every 2 minutes:
4-6 per side: dumbbell/object power snatch –or– 12 max vertical jump
6x burpee
10x dumbbell/object pause squat –or– 20x bodyweight pause squat

Wednesday, July 14, 2021

In Gym:
five rounds for time:
36x double under
24x pushup
12x strict toes-to-bar

At Home:
five rounds for time:
36x lateral skater
24x pushup
12x virtual toes-to-bar

Tuesday, July 13, 2021

In Gym:
as many rounds as possible in 18 minutes:
20x power clean @ 115/75-lbs.
12x (burpee + box jump, 24/20″ platform)
10x squat clean
12x (burpee + box jump)

At Home:
as many rounds as possible in 18 minutes:
20x object power clean –or– max vertical jump
12x (burpee + 2 lunge)
10x squat jump
12x (burpee + 2 lunge)

Monday, July 12, 2021

In Gym:
“Thicc Fran”
for time:
400m run
45x thruster @ 95/65-lbs.
45x pull-up
400m run

At Home:
“Thicc Fran”
for time:
400m run –or– 50x high knees + 50x jumping jack
45x object thruster –or– 90x squat drop
30x strict pull-up –or– 45x sheet row –or– 60x v-up
400m run –or– 50x high knees + 50x jumping jack

Sunday, July 11, 2021

In Gym:
five rounds for time:
100m farmer’s carry @ 100/70-lbs.
50x double under
20x anchored strict sit-up

Compare results to Wednesday, September 25, 2019.

At Home:
five rounds for time:
100-200m object farmer’s carry –or– 4 sets of (10 bear crawl step, forwards + 10 bear crawl step, backwards)
50x double under –or– 150x single under –or– 50x elevated toe tap
20x anchored strict sit-up –or– strict sit-up