Saturday, October 15, 2022
In Gym: two rounds for time: 30x toes-to-bar 30x deadlift @ 135/95-lbs. 800m run At Home: two rounds for time: 40x strict sit-up 30x object deadlift –or– 20x (inchworm + pushup) 800m run
Friday, October 14, 2022
In Gym: in teams of two, row as many meters as possible in 30 minutes. At Home: for time, stopping at 15 minutes: 200x air squat *At the start of each minute, complete 10x sit-up before moving to the squats.
Thursday, October 13, 2022
In Gym: in teams of two, as many repetitions as possible in 16 minutes: 75x thruster @ 120/80-lbs. 75x hang snatch 150x double under At Home: as many repetitions as possible in 12 minutes: 40x object thruster –or– squat jump 40x single-arm object snatch –or– swing –or– (sit-up + max vertical jump) 150x mountain climber
Wednesday, October 12, 2022
In Gym: in a 13-minute window, complete: 50x burpee 50x box jump, 30/24″ platform max muscle-up in remaining time At Home: in a 13-minute window, complete: 50-70x burpee 100x walking lunge max strict pull-up –or– bodyrow –or– row option in remaining time
Tuesday, October 11, 2022
In Gym: “Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round. At Home: “Sporty Spice” in teams of two, 10 rounds for time*: 50x jumping […]
Monday, October 10, 2022
In Gym: power –or– squat clean 2-2-2-2-2 *Begin each round every three minutes. then, three sets for load and quality: 8x power clean + 8x hang power clean + 8x front squat At Home: 10 rounds for time: 10x object power clean –or– star jump 10x burpee
Sunday, October 9, 2022
In Gym: five rounds; rest exactly one minute between rounds: 1′ max double under –or– single under crossover 1′ max handstand walk –or– wall climb 1′ max true strict bodyrow This workout is scored by all three numbers — max double under, max distance handstand walk (or number of wall climbs), and max number of […]
Saturday, October 8, 2022
In Gym: back squat 7-6-5-4-3-3-3 Begin each round every 3.5 minutes. then, every minute, on-the-minute, for seven minutes: 10x back squat @ 135/95-lbs. At Home: three rounds, rest amply between rounds: 10x object lunge jump + 10x object squat + max wall squat –or– 15x lunge jump + 15x pause squat + max wall squat […]
Friday, October 7, 2022
In Gym: for time: 500m row 15x bench press @ 155/105-lbs. 500m row 30x handstand pushup 500m row 15x bench press 500m row 30x pushup At Home: for time: 400m run –or– (50x jumping jack + 10x no pushup burpee) 15x dumbbell bench press –or– staggered grip pushup 400m run –or– (50x jumping jack + […]
Thursday, October 6, 2022
In Gym: 10 rounds for time: 5x hang squat clean @ 135/95-lbs. 100m medicine ball run @ 20/14-lbs. At Home: 10 rounds for time: 5x object hang squat clean –or– 10x squat jump 100m run –or– 40x mountain climber