Categorized as: workout of the day

Saturday, October 2, 2021

In Gym:
as many rounds as possible in 10 minutes:
5x power clean @ 185/125-lbs.
10x box jump, 24/20″

At Home:
as many rounds as possible in 10 minutes:
5x object power clean –or– 10x lunge
10x v-up
10x burpee

Friday, October 1, 2021

In Gym:
thruster

10-10-10-10-10

*Begin each round every four minutes.

then, three rounds for quality:
10 per side: dumbbell Bulgarian split squat
10 per side: dumbbell bent-over row

At Home:
five rounds, rest amply between rounds:
10x dumbbell/object thruster + max dumbbell front squat –or– 10 pause squat jump + max squat

then, three rounds for quality:
10 per side: dumbbell Bulgarian split squat
10 per side: dumbbell bent-over row

Thursday, September 30, 2021

In Gym:
five distances, each for time, rest amply between rounds:
run one mile
run 200m
run 800m
run 200m
run one mile

Compare results to October 13, 2020.

At Home:
five intervals, each for time, rest amply between rounds:
five minute: max burpee
one minute: max squat
three minutes: max staggered grip pushup
one minute: max squat
five minute: max burpee

Wednesday, September 29, 2021

In Gym:
three rounds for time:
21x pull-up
100x double under
12x strict handstand pushup

Compare results to October 12, 2020.

At Home:
three rounds for time:
21x strict pull-up –or– 30x sheet row –or– 90-second reverse plank hold
100x jumping jack
16x atomic pushup

Monday, September 27, 2021

In Gym:
six rounds, every two minutes:
2x hang power snatch

six rounds, every two minutes:
1x power snatch

At Home:
six rounds:
45 seconds max dumbbell/object power clean –or– max squat
–45 seconds rest–

six rounds:
45 seconds max single-arm power snatch *switch arms every other round* –or– reverse lunge
–45 seconds rest–

Sunday, September 26, 2021

In Gym:
four rounds, beginning every six minutes:
5x rope climb, 12-ft., standing start
800m run

This workout is scored by the time to completion of your slowest round.

At Home:
four rounds, beginning every six minutes:
1-minute plank hold
15x pike-up
800m run

This workout is scored by the time to completion of your slowest round.

Saturday, September 25, 2021

In Gym:
as many rounds as possible in 18 minutes:
5x wall climb
15x front squat @ 95/65-lbs.
30x double under

At Home:
as many rounds as possible in 18 minutes:
10x atomic pushup
15x object front squat
30x extended lateral hop

Friday, September 24, 2021

In Gym:
“Baby Spice”
two rounds for time:
25x swing @ 70/55-lbs.
20x lateral burpee
50x goblet lunge
20x true strict bodyrow
25x push press @ 95/65-lbs.

Compare results to September 21, 2020.

At Home:
“Baby Spice”
two rounds for time:
25x object swing –or– standing long jump
20x lateral burpee
50x object goblet lunge –or– 100x lunge
20x dip variation
25x object press –or– atomic pushup

Compare results to September 21, 2020.

Thursday, September 23, 2021

In Gym:
bench press
10-10-7-7-5-5-5

Begin each round every three minutes.

then, practice butterfly, kipping, or strict pull-ups for 10 minutes.

At Home:
four two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles:
10x pushup, 2-second hold at 90 degrees on the descent
5x staggered grip pushup
10-second superman hold

then, two rounds for quality, rest amply between rounds:
max strict pull-up/sheet row –or– 25x strict pike-up –or– v-up
20x russian twist

Wednesday, September 22, 2021

In Gym:
four cycles for max repetitions:
1 minute max strict sit-up
1 minute max box jump, 30/24″ platform
–rest one minute–
2 minutes max row (calories)
–rest one minute–

At Home:
four cycles for max repetitions:
1 minute max strict sit-up
1 minute max tuck jump
–rest one minute–
2 minutes max light object swing –or– rotational sit-up
–rest one minute–