Categorized as: workout of the day

Tuesday, November 3, 2020

Step Up To Vote
in teams of two, as many repetitions as possible in 15 minutes:
weighted step-up @ 50/35-lbs., 20″ platform –or– lunge option
–rest two minutes–
as many rounds as possible in 15 minutes*:
500m row –or– 20x burpee
200m run –or– 2 sets of (25x high knees + 25x jumping jack)

*Partners alternate rowing and running each round.

Monday, November 2, 2020

In Gym:
hang snatch
3-3-3-3-3

then, complete 12 minutes of bar muscle-up, chest-to-bar pull-up or pull-up practice.

At Home:
five two minute rounds, rest exactly one minute between rounds:
12x standing long jump
max pull-up –or– sheet row –or– pushup

Saturday, October 31, 2020

In Gym:
Zombieland: Quarantine Edition
in teams of two, for time:
70x clean @ 125/83-lbs.
400m carry @ 110/70-lbs.
70x thruster
400m carry
40x strict zombie grip pull-up
1-mile run

At Home:

Zombieland: Quarantine Edition
for time:
35x dumbbell/object clean –or– 50x superman, 1-second pause at top
50x weighted lunge –or– 75x reverse lunge
35x thruster –or– 50x squat
50x weighted lunge –or– 75x reverse lunge
20x strict zombie grip pull-up –or– sheet row –or– 80x bodyweight renegade row
200x jumping jack

Friday, October 30, 2020

In Gym:
Peppercorn
in 12 minutes, complete:
four rounds:
+50x double under
+200m run
as many burpees as possible in remaining time

At Home:
Peppercorn
in 12 minutes, complete:
four rounds:
+50x lateral agility hop over barrier
+70x mountain climber
as many burpees as possible in remaining time

Wednesday, October 28, 2020

In Gym:
practice strict muscle-up progressions for 20 minutes.

Everything But The Bagel
as many rounds as possible in 12 minutes:
10x single-leg squat (alternating, total)
15x wall ball @ 20/14-lbs., 10-ft. target
20x pushup

At Home:
Everything But The Bagel
as many rounds as possible in 12 minutes:
10x single-leg squat (alternating, total)
15x single-arm dumbbell/object thruster –or– squat drop
20x pushup

Tuesday, October 27, 2020

In Gym:
Oregano Spice
Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift.

At Home:
Oregano Spice
Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 5-9x object hang power clean (max vertical jump), the second seven minutes are 5-7x dumbbell/object front squat (or squat jump), and finally, the last seven minutes are 10-12x deadlift (single-leg romanian deadlift).

Monday, October 26, 2020

Rosemary Spice
as many rounds as possible in 20 minutes:
1000m row –or– 5 rounds of cardio complex
75x step-up @ 50/35-lbs., 24/20″ platform –or– lunge option
24/20″ platform –or– weighted lunge –or– lunge option
750m row –or– 4 rounds cardio complex
55x weighted step-up –or– weighted lunge –or–lunge option
500m row –or– 3 rounds cardio complex
35x weighted step-up –or– weighted lunge –or– lunge option
250m row
15x weighted step-up –or– lunge option

cardio complex = 10 no pushup burpee + 20 skips in place