Friday, August 12, 2022
In Gym: bench press 5-4-3-2-1-1-1 Begin each round every three minutes. then, in teams of two, for overall time: 400m run (per person) 300m run (per person) 200m run (per person) 100m run (per person) At Home: four rounds for time: 20x explosive pushup 20x pushup then, run one mile for time –or– 100x burpee
Thursday, August 11, 2022
In Gym: for time: 15-12-9 toes-to-bar swing @ 50/35-lbs. + 21-15-9 pull-up swing At Home: for time: 21-15-9 pike-up/v-up object swing –or– star jump + 21-15-9 strict pull-up –or– sheet row –or– pulling option swing –or– star jump
Tuesday, August 9, 2022
In Gym: for time: 5-10-15-20-25 ring dip 25-20-15-10-5 box jump over, 24/20″ platform then, in teams of two, for overall time: 500m row (per person) 350m row (per person) 250m row (per person) 150m row (per person) *You must share a rower with your partner. At Home: for time: 15-20-25-30-35 dip option 25-20-15-10-5 (squat + […]
Monday, August 8, 2022
In Gym: as many rounds as possible in 20 minutes: 20x wall ball @ 20/14-lbs., 10-ft. target 5x rope climb, 12-ft. (standing start) 200m run At Home: as many rounds as possible in 20 minutes: 20x single-arm object thruster –or– squat jump 10x strict virtual toes-to-bar 200m run –or– 12x burpee
Sunday, August 7, 2022
In Gym: four rounds for time: 25 calorie row 25x burpee At Home: four rounds for time: 400m run 25x burpee
Saturday, August 6, 2022
In Gym: shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 *Begin each round every two minutes. Compare all results to August 2, 2021. At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push press –or– 6-10 staggered grip pushup 5 rounds, […]
Friday, August 5, 2022
In Gym: as many rounds as possible in 18 minutes: 200m run –or– 250m row 5x bar muscle-up At Home: as many rounds as possible in 18 minutes: 5 sets of (10x high knees + 10x butt kickers) 10x sheet row –or– 10x superman 10x straight leg sit-up
Thursday, August 4, 2022
In Gym: four rounds for time: 5x hang squat snatch @ 135/95-lbs. 20x hand-release pushup 80x double under At Home: four rounds for time: 10x dumbbell single-arm hang squat snatch –or– 15x star jump 20x hand-release pushup 80x long lateral hop
Wednesday, August 3, 2022
In Gym: for time: 50x anchored sit-up 40x box jump, 24/20″ platform 30x deadlift @ 185/125-lbs. 20x burpee 1000m run 20x burpee 30x deadlift 40x box jump 50x anchored sit-up At Home: for time: 50x anchored sit-up 40x lunge jump 30x object deadlift –or– 2x superman 20x burpee 1000m run –or– 3 sets of: (50x […]
Tuesday, August 2, 2022
In Gym: as many rounds as possible in 12 minutes: 1-2-3-4… dumbbell Turkish get-up @ 50/35-lbs. strict chest-to-bar pull-up – Continue adding 1-rep to each round until time expires. At Home: as many rounds as possible in 12 minutes: 1-2-3-4… object Turkish get-up –or– (strict sit-up + max vertical jump) strict pull-up –or– 2x weighted […]