Wednesday, April 6, 2022
In Gym: Complete 21 minutes, every minute, on-the-minute—where the first 10 minutes are 2x hang power clean, the 11th minute is a rest minute, and the final 10 minutes are 2x deadlift. At Home: Complete 21 minutes, every minute, on-the-minute—where the first 10 minutes are 5-9x object hang power clean (max vertical jump), the 11th […]
Tuesday, April 5, 2022
In Gym: for time: 500m row 45x strict ring dip 500m row 60x single-leg squat 500m row 75x pushup 500m row At Home: for time: 400m run –or– (50x jumping jack + 40x skip in place) 60x dip option 400m run –or– (50x jumping jack + 40x skip in place) 80x walking lunge 500m row […]
Monday, March 4, 2022
In Gym: for time: 15x push jerk @ 165/115-lbs. 30x toes-to-bar 12x push jerk 24x toes-to-bar 9x push jerk 18x toes-to-bar At Home: for time: 30x object push press –or– staggered grip pushup 30x virtual toes-to-bar 24x object push press –or– staggered grip pushup 24x virtual toes-to-bar 18x object push press –or– staggered grip pushup […]
Sunday, April 3, 2022
three rounds for time: 800m run 25x wall ball @ 20/14-lbs., 10-ft. target 7x wall climb Compare results to June 20, 2021. At Home: three rounds for time: 800m run –or– 4 minutes max (20 lateral agility hop + 20 skips in place) 25x single-arm dumbbell/object thruster –or– squat jump 10x inchworm
Saturday, April 2, 2022
In Gym: bench press 10-10-10-10-10 Begin each round every four minutes. then, in a five-minute window: 400m run max strict ring dip in remaining time At Home: five 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 […]
Friday, April 1, 2022
In Gym: five cycles; work for 3 minutes and rest for 1 minute: 10x deadlift @ 135/95-lbs. 10x front rack lunge At Home: five cycles; work for 3 minutes and rest for 1 minute: 10x object deadlift –or– 5x inchworm 10x front rack lunge –or– lunge
Thursday, March 31, 2022
In Gym: as many repetitions as possible in 10 minutes: 20x box jump, 24/20″ platform 12x dumbbell push press, 100/70-lbs. –rest three minutes– as many repetitions as possible in 10 minutes: 20/14 calorie row 12x single-arm snatch @ 50/35-lbs. (alternating, total) This workout is scored by the total repetitions completed from BOTH pieces. At Home: […]
Wednesday, March 30, 2022
In Gym: as many rounds as possible in 20 minutes: 5x strict weighted pull-up, 20/10-lbs. 7x front squat @ 155/105-lbs. 9x explosive pushup, 3″ platform At Home: as many rounds as possible in 20 minutes: 5x strict pull-up –or– 10x sheet row –or– strict sit-up 7x object front squat –or– 14x squat 9x explosive pushup […]
Tuesday, March 29, 2022
In Gym: six rounds for time: 100m farmer’s carry @ 100/70-lbs. 15x burpee 50x double under At Home: six rounds for time: 60x mountain climber 15x burpee 50x lateral hop *odd rounds –or– 50x elevated toe touch *even rounds
Sunday, March 27, 2022
In Gym: as many repetitions as possible: 2 minutes max double under –15 seconds rest– 2 minutes max pull-up –15 seconds rest– 90 seconds max double under –15 seconds rest– 90 seconds max pull-up –15 seconds rest– 60 seconds max double under –15 seconds rest– 60 seconds max pull-up –15 seconds rest– 30 seconds max […]