Categorized as: workout of the day

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

Saturday, July 10, 2021

In Gym:
2x power clean + 4x squat clean + 8x deadlift
1-1-1-1-1

In this workout, you may rest anywhere but on the floor, even to re-grip.

Compare results to July 23, 2019.

At Home:
five rounds for time:
6x object power clean –or– squat jump
8x object squat clean –or– burpee
10x object deadlift –or– rotational sit-up

Friday, July 7, 2021

In Gym:
“Franimal”
for time:
15-12-9
thruster @ 115/75-lbs.
chest-to-bar pull-up
–rest exactly 90 seconds–
21-15-9
thruster @ 65/45-lbs.
pull-up

At Home:
“Franimal”
for time:
15-12-9
dumbbell/object thruster –or– 2x atomic pushup
strict pull-up –or– sheet row –or– staggered grip pushup
–rest exactly one minute–
21-15-9
dumbbell/object thruster –or– 2x squat jump
strict pull-up –or– sheet row –or– staggered grip pushup

Thursday, July 8, 2021

In Gym:
Practice handstands and handstand walking for 12 minutes.

then, as many rounds as possible in 12 minutes:
4x box jump, 30/24″ platform
6x burpee
8x single-arm snatch @ 50/35-lbs. (alternating total)

At Home:
as many rounds as possible in six minutes:
20x hollow rock
10x pike-up
30-second plank hold

then, as many rounds as possible in 12 minutes:
4x tuck jump
6x burpee
8x single-arm object snatch –or– 8x (sit-up + max vertical jump)

Wednesday, July 7, 2021

In Gym:
for time:
500m row
30x bench press @ bodyweight
1000m row
20x bench press
2000m row
10x bench press

At Home:
for time:
400m run –or– 50x jumping jack
60x pushup
800m run –or– 100x jumping jack
40x pushup
1600m run –or– 150x jumping jack
20x pushup

Tuesday, July 6, 2021

In Gym:
front squat
3-3-3-3-3

*Begin each round every three minutes.

then, “The Burpee Breakdown”
seven rounds for time:
5x squat
5x pushup
5x squat
5x jump and reach, 18″ target above maximum standing reach
5x burpee

At Home:
“Legs Gone Bad”
for time:
150x squat jump + lunge jump, left + lunge jump, right

*There is a 15-minute time cap to this workout.

or, “The Burpee Breakdown”
seven rounds for time:
5x squat
5x pushup
5x squat
5x jump and reach, 18″ target above maximum standing reach
5x burpee