Friday, October 8, 2021
In Gym: as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 200m run *You have the option to wear a 20/14-lb. weight vest. At Home: as many rounds as possible in 20 minutes: 5x strict pull-up –or– bent-over row –or– 20x bodyweight renegade row 10x pushup 200m run –or– 40x jumping […]
Thursday, October 7, 2021
In Gym: three rounds for time: 15x dumbbell push jerk @ 50/35-lb. dumbbells 50x double under 25x weighted step-up @ 50/35-lbs. (one dumbbell) 50x double under At Home: three rounds for time: 15x object push press –or– atomic pushup 50x elevated toe tap 25x object weighted lunge –or– lunge jump 50x elevated toe tap
Wednesday, October 6, 2021
In Gym: deadlift 5-5-5-5-5 *Begin each round every four minutes. then, tabata burpee At Home: as many rounds as possible in 10 minutes: 16x superman, 1-second hold at top of rep 16x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted 8x inchworm walkout then, tabata burpee
Tuesday, October 5, 2021
In Gym: for time: 21-15-9 overhead squat @ 115/80-lbs. toes-to-bar Compare results to June 13, 2018. At Home: for time: 21-15-9 2x object goblet squat –or– 4x air squat virtual toes-to-bar
Monday, October 4, 2021
“Scary Spice” for time: 25x hang power snatch @ 95/65-lbs. 25x ring dip 100x walking lunge 25x ring dip 25x hang power snatch Compare results to October 10, 2020. At Home: “Scary Spice” for time: 25x single-arm dumbbell/object power snatch –or– 35x (single-leg Romanian deadlift + max vertical jump) 25x dip option 100x walking lunge […]
Sunday, October 3, 2021
In Gym: for time: 800m run 40x wall ball @ 20/14-lbs., 10/9-ft. target 400m weighted run @ 20/14-lbs. 20x wall ball 400m weighted run 20x wall ball 800m run 40x wall ball At Home: for time: 800m run –or– 4 minutes of running 40x goblet squat jump –or– squat jump 400m weighted run with object […]
Saturday, October 2, 2021
In Gym: as many rounds as possible in 10 minutes: 5x power clean @ 185/125-lbs. 10x box jump, 24/20″ At Home: as many rounds as possible in 10 minutes: 5x object power clean –or– 10x lunge 10x v-up 10x burpee
Friday, October 1, 2021
In Gym: thruster 10-10-10-10-10 *Begin each round every four minutes. then, three rounds for quality: 10 per side: dumbbell Bulgarian split squat 10 per side: dumbbell bent-over row At Home: five rounds, rest amply between rounds: 10x dumbbell/object thruster + max dumbbell front squat –or– 10 pause squat jump + max squat then, three rounds […]
Thursday, September 30, 2021
In Gym: five distances, each for time, rest amply between rounds: run one mile run 200m run 800m run 200m run one mile Compare results to October 13, 2020. At Home: five intervals, each for time, rest amply between rounds: five minute: max burpee one minute: max squat three minutes: max staggered grip pushup one […]
Wednesday, September 29, 2021
In Gym: three rounds for time: 21x pull-up 100x double under 12x strict handstand pushup Compare results to October 12, 2020. At Home: three rounds for time: 21x strict pull-up –or– 30x sheet row –or– 90-second reverse plank hold 100x jumping jack 16x atomic pushup