Wednesday, August 25, 2021
In Gym: for time: 1000m row –or– 800m run 30x chest-to-bar pull-up 10x overhead squat @ 95/65-lbs. 20x chest-to-bar pull-up 20x overhead squat 10x chest-to-bar pull-up 30x overhead squat 1000m row –or– 800m run **Choose the movement you did not complete in the beginning of the workout** At Home: for time: 1000m run –or– 150x […]
Tuesday, August 24, 2021
In Gym: bench press 5-5-5-5-5 *Begin each round every 3 minutes. shoulder press 5-5-5-5-5 *Begin each round every 2 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
Monday, August 23, 2021
In Gym: five rounds for time: 15x deadlift @ 225/155-lbs. 20x box jump, 24/20″ platform At Home: five rounds for time: 15x object deadlift –or– inchworm 20x tuck jump
Sunday, August 22, 2021
In Gym: as many repetitions as possible in 16 minutes, stopping if you finish: 3x wall climb 300m row 6x wall climb 450m row 9x wall climb 600m row 12x wall climb 750m row 15x wall climb 900m row At Home: as many repetitions as possible in 16 minutes, stopping if you finish: 3x (inchworm […]
Saturday, August 21, 2021
In Gym:for time:12-9-6bar muscle-upsquat-clean-thruster @ 135/95-lbs. for time:21-15-9strict pull-up –or- -2x sheet rowobject squat clean thruster –or– (all reps of atomic pushup + all reps of squat drop)
Friday, August 20, 2021
In Gym: as many rounds as possible in 20 minutes: 30-second L/N-sit 15x deficit pushup, 3″ deficit 200m run At Home: as many rounds as possible in 20 minutes: 1-minute plank hold 20x pushup 200m run –or– 50x extended lateral hop
Thursday, August 19, 2021
In Gym: push jerk 2-2-2-2-2 Begin each round every three minutes. then, for time: 400m run 20x push jerk @ 115/75-lbs. 400m run 20x push jerk @ 115/75-lbs. 400m run At Home: three rounds for time: 400m run –or– 40x jumping jack + 15x no pushup burpee 20x object push jerk –or– atomic pushup
Wednesday, August 18, 2021
In Gym: for time: 20-25-30-25-20 wall ball, 20/14-lbs., 10-ft. target box jump, 30/24″ platform At Home: for time: 20-25-30-25-20 single-arm object thruster –or– squat jump 2x walking lunge
Tuesday, August 17, 2021
In Gym: five rounds for total repetitions: 1 minute max burpee 1 minute max strict pull-up –rest one minute– At Home: five rounds for total repetitions: 1 minute max burpee 1 minute max strict pull-up –or– pike-up/v-up –rest one minute–
Monday, August 16, 2021
In Gym:back squat10-7-5 *Begin each set every two minutes. back squat3-3-3-3-3 *Begin each set every three minutes. At Home:four rounds, rest amply between rounds:10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat two rounds for quality:15-20x Bulgarian split squat –or– reverse lunge10x dumbbell/object good morning –or– superman