Monday, July 26, 2021
In Gym: high hang power clean + low hang power clean 1-1-1-1-1-1 *Begin each round every minute. power clean 3-3-3-3-3-3 *Begin each round every three minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every 2.5 minutes: 30x lunge jump 5-10x dumbbell/object deadlift […]
Sunday, July 25, 2021
In Gym: as many rounds as possible in 20 minutes: 300/250m row 10x true strict bodyrow 50m farmer’s carry @ 100/70-lbs. At Home: as many rounds as possible in 20 minutes: 200m run –or– 20x lateral agility hop + 20x toe tap 10x sheet row –or– 10x. object renegade –or– 30x bodyweight renegade row bear […]
Saturday, July 24, 2021
In Gym:for time:21-15-9overhead squat @ 95/65-lbs.wall ball @ 20/14-lbs., 10-ft. targettoes-to-bar At Home:for time:21-15-9object front squat –or– 2x air squatobject squat jump –or– squat jumpvirtual toes-to-bar
Friday, July 23, 2021
In Gym: bench press 3-3-3-1-1-1-1 *Start each round every three minutes. then, two rounds for time: 20x explosive pushup 20x pushup 30x box jump, 24/20″ platform At Home: four rounds for time: 20x explosive pushup 20x pushup 50x lunge
Thursday, July 22, 2021
In Gym:for time:45x swing @ 55/35-lbs.25x burpee35x swing35x burpee25x swing45x burpee At Home:for time:45x object swing –or– rotational sit-up25x burpee35x object swing –or– rotational sit-up35x burpee25x object swing –or– rotational sit-up45x burpee
Wednesday, July 21, 2021
In Gym: “Best Fran-ds” as many rounds as possible in six minutes: 5x thruster @ 95/65-lbs. 5x pull-up then, take 10 minutes to work up to a heavy complex of 1 push press + 1 thruster. At Home: “Best Fran-ds” as many rounds as possible in six minutes: 5x object thruster –or– squat jump 5x […]
Tuesday, July 20, 2021
In Gym: deadlift 5-5-3-3-3-3-3 *Start each round every 3.5 minutes. At Home: as many rounds as possible in 15 minutes: 8x superman, 1-second hold at top of rep 8x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted 8x (inchworm + pushup)
Monday, July 19, 2021
In Gym: as many ring dips as possible in 15 minutes: 800m run 100x double under 25x strict ring dip 400m run 50x double under max strict ring dip At Home: as many ring dips as possible in 15 minutes: 800m run –or– 100x jumping jack + 100x high knees 35x no pushup burpee 25x […]
Sunday, July 18, 2021
In Gym: for time: 42-30-18 dumbbell goblet lunge @ 55/35-lbs. swing @ 55/35-lbs. rotational sit-up At Home: for time: 42-30-18 object goblet lunge –or– 2x lunge object swing –or– star jump rotational sit-up
Saturday, July 17, 2021
In Gym:every 90 seconds for 18 rounds:odd rounds: 3 push press, bar is pulled from the groundeven rounds: 3 heavy front squat, bar is pulled from the rack At Home:every 90 seconds for 18 rounds:odd rounds: 3-8 dumbbell/object push press –or– atomic pushupeven rounds: 3-10 dumbbell/object front squat –or– single-leg squat (from the floor) at […]