Wednesday, October 20, 2021
In Gym: “Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time Compare results to October 19, 2020. *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all […]
Tuesday, October 19, 2021
In Gym:“Five Spice”in teams of two, five rounds for time:5x synchro burpee10x I-go-you-go power clean @ 195/135-lbs. (5 per partner)5x synchro burpee55x double under, partner one only5x synchro burpee55x double under, partner two only Compare results to October 20, 2020. At Home:“Five Spice”in teams of two, five rounds for time:5x synchro burpee10x I-go-you-go dumbbell/object power […]
Monday, October 18, 2021
In Gym: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 15x legless rope climb, standing start At Home: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 75x sheet row –or– 30x strict pull-up –or- 250x mountain climber
Saturday, October 16, 2021
In Gym: “Grace” for time: 30x clean and jerk @ 135/95-lbs. Compare results to May 2, 2018. then, for 12 minutes, choose ONE: Option 1: pull-up practice Option 2: build up to a heavy clean and jerk At Home: as many rounds as possible in 10 minutes: 3 object power clean –or– 6x MPH burpee […]
Friday, October 15, 2021
In Gym: bench press 3-3-3-3-3-3 *Begin each round every three minutes. then, 2-3 rounds for quality: 8-10 barbell bent over row 8-10 reverse grip barbell bent over row 8-10 barbell upright row At Home: four four-minute cycles, complete as many rounds as possible within the cycle and rest exactly one minute between cycles: 5x explosive […]
Thursday, October 14, 2021
In Gym: four rounds for time: 25x burpee 25x box jump, 24/20″ platform 25x swing @ 55/35-lbs. At Home: four rounds for time: 25x burpee 25x squat jump –or– tuck jump 25x object swing –or– 40x superman
Wednesday, October 13, 2021
In Gym: “Marina” as many rounds as possible in 20 minutes: 5x strict handstand pushup 10x single-leg squat (alternating, total) 15x pull-up Compare results to September 29, 2020. At Home: “Marina” as many rounds as possible in 20 minutes: 5x strict handstand pushup –or– atomic pushup 20x lunge 15x pull-up –or– sheet row –or– rotational […]
Tuesday, October 12, 2021
In Gym: power snatch + overhead squat 1-1-1-1-1 *Begin each round every 90 seconds. snatch 2-2-2-2-2-2 *Begin each round every three minutes. At Home: complete three sets, starting every 2 minutes: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 6x burpee 8x explosive dumbbell burpee then, complete three sets, starting […]
Sunday, October 10, 2021
In Gym: four rounds for time: 500m row 12x bench press @ 135/95-lbs. At Home: four rounds for time: 400m run 16x explosive pushup
Saturday, October 9, 2021
In Gym: front squat 7-7-5-5-5-3-3-3 *Begin each round every three minutes. then, two sets for quality, rest amply between rounds: 1-minute handstand hold max unbroken wall ball @ 20/14-lbs., 10-ft. target *stop at 40 reps* At Home: “Legs Gone Bad Time Priority” as many reps as possible in 12 minutes: squat jump + lunge jump, […]