Thursday, September 15, 2022
In Gym: “Art-Work-Out” as many rounds as possible in 10 minutes: 6x forward burpee over barrier 10x goblet squat @ 45/35-lbs. –rest three minutes– as many rounds as possible in 10 minutes: 6x plate devil’s press 10x pushup Compare results to September 19, 2020. At Home: “Art-Work-Out” as many rounds as possible in 10 minutes: […]
Wednesday, September 14, 2022
In Gym: snatch pull + power snatch 1-1-1-1-1-1 *Begin each round every 90 seconds. power snatch 2-2-2-2-2-2 *Begin each round every 2.5 minutes. At Home: as many rounds as possible in 12 minutes: 8x single-arm reverse overhead lunge, left 8x single-arm reverse overhead lunge, right 16x single-arm power snatch (alternating, total)
Tuesday, September 13, 2022
In Gym: “Spatial Awareness” for time: run one mile (0:00-0:10) as many repetitions as possible in three minutes: strict handstand pushup, 5″ deficit (0:10-0:13) for time: 200m run (0:13-0:15) as many repetitions as possible in three minutes: handstand pushup, 5″ deficit (0:15-0:18) for time: run one mile (0:18-0:28) as many repetitions as possible in three […]
Monday, September 12, 2022
“Posh Spice” as many rounds as possible in 12 minutes: 12x back squat @ bodyweight 21/18 calorie row Compare results to September 28, 2021. At Home: “Posh Spice” as many rounds as possible in 12 minutes: 12x goblet squat –or– 24x squat 2 rounds of (35 mountain climber + 35 high knees)
Sunday, September 11, 2022
In Gym: “Rankel” as many rounds as possible in 20 minutes: 6x deadlift @ 225/155-lbs. 7x burpee pull-up 10x swing @ 70/55-lbs. 200m run At Home: “Rankel” as many rounds as possible in 20 minutes: 6-12x object deadlift –or– 6x inchworm 7x burpee pull-up –or– 12x burpee 10x object swing –or– 12x superman 200m run
Saturday, September 10, 2022
In Gym: every minute, on-the-minute, for 21 minutes: minute 1: 12x overhead squat @ 95/65-lbs. minute 2: max double under minute 3: rest At Home: every minute, on-the-minute, for 20 minutes: minute 1: 12x single-arm overhead squat –or– 12x single-arm overhead lunge –or– 10-20 squat jump minute 2: 50x high knees + max mountain climbers […]
Friday, September 9, 2022
five rounds for time: 15x strict ring dip 300m run then, four sets for quality: 30-second front rack hold @ challenging dumbbells –or– kettlebells 30-second farmer’s hold 1-minute plank hold –1-minute rest– At Home: five rounds for time: 25x dip option 300m run –or– (3 sets of 10 elevated toe touch + 5 no pushup […]
Thursday, September 8, 2022
In Gym: six rounds for time: 6x clean and jerk @ 135/95-lbs. 10x pull-up *Practice bar muscle-up progressions in warm-up. At Home: six rounds for time: 6-10x object clean and jerk –or– 6-10x MPH-standard burpee 7x strict pull-up –or– 10x sheet row –or– 10x pushup
Wednesday September 7, 2022
In Gym: back squat 5-4-3-2-2-2-2 *Begin each round every four minutes. then, three rounds for quality: 10 back squat @ 50% heaviest weight for the day, 1-second pause at bottom position INTO 10x goblet squat jump At Home: four rounds, rest amply between rounds: 1-minute plank hold 10x dumbbell/object squat jump + 10-15 dumbbell front […]
Tuesday, September 6, 2022
In Gym: “22.1” as many rounds as possible in 15 minutes: 3x wall climb 12x dumbbell snatch @ 50/35-lbs. 15x box jump over, 24/20″ platform Compare results to February 28, 2022. At Home: “22.1” as many rounds as possible in 15 minutes: 3x (inchworm + pushup) 12x object single-arm snatch –or– swing –or– burpee 9x […]