Saturday, May 22, 2021
In Gym: three rounds for time: 7x bar muscle-up 21x swing @ 70/55-lbs. 400m run At Home: three rounds for time: 14x strict pull-up –or– 24x sheet row –or– 48x bodyweight renegade row 28x dumbbell/object swing –or– 12x inchworm 400m run –or– 2 sets of (50x high knees + 50x butt kickers)
Friday, May 21, 2021
In Gym: back squat 7-7-7-7-7 Compare results to January 9, 2021. then, as many rounds as possible in seven minutes: 20x step-up, 24/20″ platform @ 50/35-lbs. 20x sit-up At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat then, as […]
Thursday, May 20, 2021
In Gym: for time: 20-14-10 single-arm snatch, right @ 50/35-lbs. burpee single-arm snatch, left burpee At Home: for time: 20-14-10 single-arm dumbbell/object snatch –or– (touch ground + jump and reach overhead) burpee single-arm dumbbell/object snatch, left –or– (touch ground + jump and reach overhead) burpee
Wednesday, May 19, 2021
In Gym: “Murph Variant 3” –run one mile– + 10 rounds: 5x pull-up 5x pushup 5x squat 5x pushup 10x squat –run 800m– + 5 rounds: 5x pull-up 5x pushup 5x squat 5x pushup 10x squat –run 400m– *You may wear a weight vest if you are planning on completing Murph with a weight vest. […]
Tuesday, May 18, 2021
In Gym:for time:75x power clean @ 135/95-lbs.300x double under At Home:for time:75x dumbbell/object power clean –or– 75x no pushup burpee150x elevated toe tap150x mountain climber
Sunday May 16, 2021
In Gym: as many repetitions as possible: 2 minutes max wall ball @ 20/14-lbs., 10-ft. target –15 seconds rest– 2 minutes max toes-to-bar –15 seconds rest– 90 seconds max wall ball –15 seconds rest– 90 seconds max toes-to-bar –15 seconds rest– 60 seconds max wall ball –15 seconds rest– 60 seconds max toes-to-bar –15 seconds […]
Saturday, May 15, 2021
In Gym: “Belinda” for time: 10-9-8-7-6-5-4-3-2-1 2x dumbbell deadlift @ 100/70-lbs. barbell bench press @ bodyweight dumbbell hang squat clean @ 100/70-lbs. At Home: “Belinda” for time: 10-9-8-7-6-5-4-3-2-1 2x dumbbell/object deadlift –or– 1x inchworm dumbbell/object shoulder press –or– explosive pushup dumbbell/object hang squat clean –or– 2x squat drop
Friday, May 14, 2021
In Gym: in teams of two, for time: 1000m row (switching partners every 250m) 50x synchro burpee 50x single-arm dumbbell overhead lunge @ 45/30-lbs. 35x synchro burpee 35x dumbbell overhead lunge 20x synchro burpee 20x dumbbell overhead lunge 1000m row (switch every 250m) At Home: for time: 30x plank up down 50x burpee 50x dumbbell […]
Thursday, May 13, 2021
In Gym: front squat* 3-3-3-2-2-2-1-1-1 *Begin each round every two minutes. then, practice bar muscle-ups or pull-ups for 12 minutes. At Home: three four-minute rounds, rest exactly one minute between rounds: 1-minute v-hold 20x dumbbell/object squat –or– 20x air squat max time in wall squat hold
Wednesday, May 12, 2021
In Gym: three rounds, beginning every eight minutes*: 8x hang power snatch @ 125/83-lbs. 30x box jump, 24/20″ platform 150m farmer’s carry You are scored by your time to completion of each round. At Home: three rounds, beginning every eight minutes*: 8x single-arm power snatch, right –or– (touch ground + jump and reach overhead) 8x […]