Tuesday, June 1, 2021
In Gym: front squat 3-3-3-3-3 *Begin each round every two minutes. Then, complete as many strict pull-ups as possible in 12 minutes. Stop and record a score if you reach 100 reps. At Home: at the top of every minute: minutes 1-5: 10-12x dumbbell/object front squat –or– 10-16 Bulgarian split squat minutes 6-10: 7-10x dumbbell/object […]
Monday, May 31, 2021
Rest Day – Happy Memorial Day!
Sunday, May 30, 2021
In Gym: as many rounds as possible in 18 minutes: 3x wall climb 5x strict toes-to-bar 25x double under At Home: as many rounds as possible in 18 minutes: 3x wall climb –or– 6x atomic pushup 10x pike-up –or– v-up 25x double under –or– double under tap drill
Saturday, May 29, 2021
In Gym: 2 push jerk + 4 front squat 1-1-1-1-1-1-1 *Begin each round every three minutes. At Home: every 90 seconds for 18 rounds: odd rounds: 3-8 dumbbell/object shoulder press –or– atomic pushup even rounds: 3-10 dumbbell/object front squat –or– single-leg squat
Friday, May 28, 2021
In Gym: three rounds for time: 500m row 20x burpee 15x power clean @ 115/75-lbs. At Home: three rounds for time: 50x bodyweight renegade row 50x mountain climber 20x burpee 15x dumbbell/object deadlift –or– 12x inchworm
Thursday, May 27, 2021
In Gym: “Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Compare results to May 24, 2019. At Home: “Quarantine Murph” run –or– cardio sequence […]
Wednesday, May 26, 2021
In Gym: for time: 50-40-30-20-10 swing @ 55/35-lbs. strict sit-up At Home: for time: 50-40-30-20-10 dumbbell/odd object swing –or– 1/2x burpee strict sit-up
Tuesday, May 25, 2021
In Gym:hang power snatch5-5-5-3-3-3-1-1-1 *Begin each set every two minutes. At Home:five 90-second rounds, rest exactly 60 seconds between rounds:45-second plank holdmax standing long jump then, do as many dips as possible in five minutes, beginning every minute with 5x burpee before moving to the dips.
Monday, May 24, 2021
In Gym: “PairUp ThrowDown Workout” for time: 30x synchro deadlift @ 185/125-lbs. 30x lateral burpee 400m run 20x synchro deadlift 20x lateral burpee 400m run 10x synchro deadlift 10x synchro lateral burpee 400m run –5 minute rest– 10x synchro thruster @ 75/55-lbs. 10x pull-up 400m run 20x synchro thruster 20x pull-up 400m run 30x synchro […]
Sunday, May 23, 2021
In Gym: as many rounds as possible in 18 minutes: 400m row 40x walking lunge 20x box jump, 24/20″ platform At Home: as many rounds as possible in 18 minutes: 50x air squat 40x walking lunge 20x tuck jump