Sunday, October 31, 2021
In Gym: “Rosemary Spice” as many rounds as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up Compare results to October 26, 2020. At Home: “Rosemary Spice” as many rounds as possible in 20 minutes: 5 rounds […]
Saturday, October 30, 2021
In Gym: bench press 5-5-5-3-3-3 *Begin each round every three minutes shoulder press 5-5-5-3-3-3 *Begin each round every two minutes At Home: eight two-minute rounds, rest one minute between rounds: even rounds: max staggered grip pushup odd rounds: max dumbbell push press –or– atomic pushup
Friday, October 29, 2021
“Zombieland: Double Tap” in teams of two, for time: 70x clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run Compare results to October 31, 2019. Note: If it is raining, the workout will be modified to: “Zombieland: Rain Edition” in teams of two, for time: 70x clean […]
Thursday, October 28, 2021
In Gym: “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time Compare results to October 30, 2020. then, practice seated ring muscle-ups or strict ring pull-up options for 10 minutes. At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over […]
Wednesday, October 27, 2021
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. Compare results to October 27, 2020. At Home: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven […]
Tuesday, October 26, 2021
In Gym: “Thyme Spice” four rounds for time: 12x chest-to-bar pull-up 21x overhead lunge @ 95/65-lbs. At Home: “Thyme Spice” four rounds for time: 12x strict pull-up –or– 20x sheet row –or– 24x strict sit-up 30x single-arm overhead lunge
Monday, October 25, 2021
In Gym: “Everything But The Bagel 2” as many rounds as possible in 18 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup At Home: “Everything But The Bagel 2” as many rounds as possible in 18 minutes: 10x single-leg squat (alternating, total) 15x single-arm dumbbell/object thruster –or– squat […]
Sunday, October 24, 2021
“Marjoram Spice” In Gym: four rounds for time: 75x double under 200m run @ 20/14-lbs. 15x toes-to-bar “Marjoram Spice” At Home: four rounds for time: 75x elevated toe tap 400m run 20x virtual toes-to-bar
Friday, October 22, 2021
In Gym: “Cardamom Spice 2” as many rounds as possible in 13 minutes: 4x wall climb 16x box jump, 24/20″ platform At Home: “Cardamom Spice 2” as many rounds as possible in 13 minutes: 4x wall climb –or– atomic pushup 8x squat jump 8x squat drop
Thursday, October 21, 2021
In Gym: push jerk 2-2-2-2-2-2 Begin each round every three minutes. Then, practice pull-ups or seated ring muscle-ups for 10 minutes. At Home: 3 sets; rest amply between sets: 5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max staggered grip pushup then, 3 […]