Monday, September 27, 2021
In Gym: six rounds, every two minutes: 2x hang power snatch six rounds, every two minutes: 1x power snatch At Home: six rounds: 45 seconds max dumbbell/object power clean –or– max squat –45 seconds rest– six rounds: 45 seconds max single-arm power snatch *switch arms every other round* –or– reverse lunge –45 seconds rest–
Sunday, September 26, 2021
In Gym: four rounds, beginning every six minutes: 5x rope climb, 12-ft., standing start 800m run This workout is scored by the time to completion of your slowest round. At Home: four rounds, beginning every six minutes: 1-minute plank hold 15x pike-up 800m run This workout is scored by the time to completion of your […]
Saturday, September 25, 2021
In Gym: as many rounds as possible in 18 minutes: 5x wall climb 15x front squat @ 95/65-lbs. 30x double under At Home: as many rounds as possible in 18 minutes: 10x atomic pushup 15x object front squat 30x extended lateral hop
Friday, September 24, 2021
In Gym: “Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge 20x true strict bodyrow 25x push press @ 95/65-lbs. Compare results to September 21, 2020. At Home: “Baby Spice” two rounds for time: 25x object swing –or– standing long jump 20x lateral burpee 50x object goblet lunge […]
Thursday, September 23, 2021
In Gym: bench press 10-10-7-7-5-5-5 Begin each round every three minutes. then, practice butterfly, kipping, or strict pull-ups for 10 minutes. At Home: four 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 descent 5x staggered grip […]
Wednesday, September 22, 2021
In Gym:four cycles for max repetitions:1 minute max strict sit-up1 minute max box jump, 30/24″ platform–rest one minute–2 minutes max row (calories)–rest one minute– At Home:four cycles for max repetitions:1 minute max strict sit-up1 minute max tuck jump–rest one minute–2 minutes max light object swing –or– rotational sit-up–rest one minute–
Tuesday, September 21, 2021
In Gym: overhead squat (from the rack) 2-2-2-2-2 Begin each round every three minutes. then, “Jeremy” for time: 21-15-9 overhead squat @ 95/65-lbs. burpee Compare results to September 8, 2016. At Home: “Jeremy At Home” for time: 27-21-15-9 goblet squat –or– 2x squat with 1-second pause at bottom of each rep burpee
Monday, September 20, 2021
In Gym: five rounds for time: 21x deadlift @ 185/125-lbs. 400m run then, one round for quality: max kipping pull-up At Home: five rounds for time: 21x object deadlift –or– 15x inchworm 400m run –or– 50x jumping jack + 50x high knees then, one round for quality: max strict pull-up –or– sheet row –or– dumbbell […]
Sunday, September 19, 2021
In Gym: four rounds for time: 80x walking lunge 40x sit-up 100m farmer’s carry @ 100/70-lbs. At Home: four rounds for time: 80x walking lunge 40x sit-up 45-second side plank, left 45-second side plank, right
Saturday, September 18, 2021
In Gym: shoulder press 5-5-5-5-5 Begin each round every three minutes. weighted ring dip 5-5-5-5-5 Begin each round every two 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 […]