Monday, September 6, 2021
Rest Day
Sunday, September 5, 2021
Rest day
Saturday, September 4, 2021
In Gym: every minute, on-the-minute, for 20 minutes: minute 1: 10x strict ring dip minute 2: max weighted step-up @ 50/35-lbs. minute 3: 15x pushup minute 4: max weighted step-up At Home: every minute, on-the-minute, for 20 minutes: minute 1: 15x dip option minute 2: max weighted lunge –or– lunge jump minute 3: 15x pushup […]
Friday, September 3, 2021
In Gym: deadlift 5-5-3-3-3-2-2-2-2 *Begin each round every three minutes. At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 5x devil’s press –or– (burpee + tuck jump) 10x alternate arm/alternate leg pike-up 20x mountain climber
Thursday, September 2, 2021
In Gym: as many rounds as possible in nine minutes: 9x front squat @ 135/95-lbs. 9x toes-to-bar 9x push jerk then, take nine minutes to build up to a heavy jerk (from the rack). At Home: as many rounds as possible in 13 minutes: 9x object front squat –or– 18x air squat 9x virtual toes-to-bar […]
Wednesday, September 1, 2021
In Gym: in teams of three, for time: 63x dumbbell hang power clean @ 100/70-lbs. 21x rope climb, standing start 45x dumbbell hang power clean 15x rope climb 27x dumbbell hang power clean 9x rope climb All partners can work at the same time on the cleans. Only one partner may work on the rope […]
Tuesday, August 31, 2021
In Gym: in a 17-minute window: 800m run 50x burpee 400m run 25x burpee 200m run 15x burpee max double under then, one round: max strict pull-up At Home: in a 17-minute window: 800m run –or– (50x jumping jack + 50x high knees + 50x lateral jump + 50x butt kickers) 50x burpee 400m run […]
Monday, August 30, 2021
In Gym: back squat 2-2-2-2-2 *Begin each round every four minutes (80-second timer). then, three rounds for quality: 12x back squat @ 50% 2RM, 1-second pause at bottom INTO 15x goblet squat jump At Home: four rounds, rest amply between rounds: 1-minute plank hold 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 […]
Sunday, August 29, 2021
In Gym: as many rounds as possible in 20 minutes: 200m run 2 rounds of: +5x toes-to-bar +10x pushup +15x squat At Home: as many rounds as possible in 20 minutes: 200m run 2 rounds of: +5x pike-up +10x pushup +15x squat
Thursday, August 26, 2021
In Gym: two rounds for time: 100x double under 40x burpee 200m farmer’s carry @ 100/70-lbs. At Home: two rounds for time: 100x elevated toe tap 40x burpee 400m run –or– 40x plank up down