Tuesday, April 20, 2021
In Gym: for time: 800m run 40x burpee 30x toes-to-bar 400m run 30x burpee 20x toes-to-bar 200m run 20x burpee 10x toes-to-bar At Home: for time: 80x jumping jack 80x high knees 40x burpee 30x virtual toes-to-bar 40x jumping jack 40x high knees 30x burpee 20x virtual toes-to-bar 40x jumping jack 40x high knees 20x […]
Monday, April 19, 2021
In Gym: “Quarterfinals Test 1” for time: three rounds: 10x strict handstand push-up 10x dumbbell hang power clean @ 50/35-lb. dbs 50x double under –rest one minute– three rounds: 10x handstand pushup 10x dumbbell shoulder-to-overhead @ 50/35-lb. dbs 50x double-under workout courtesy of crossfit.com At Home: “Quarterfinals Test 1” five rounds for time: 10x atomic […]
Sunday, April 18, 2021
In Gym: four rounds for time: 500m row 50x walking lunge At Home: four rounds for time: 400m run –or– (50x bodyweight row + 80x high knees) 50x walking lunge
Saturday, April 17, 2021
In Gym: for time: 21x front squat @ 165/115-lbs. 14x bar muscle-up 15x front squat 10x bar muscle-up 9x front squat 6x bar muscle-up At Home: for time: 36x goblet pause squat –or– pause squat 14x strict chin-up –or– 36x opposite arm and leg touch 24x goblet pause squat –or– pause squat 10x strict chin-up […]
Friday, April 16, 2021
In Gym: six rounds, begin every four minutes: 7x heavy deadlift 15x unbroken swing @ 55/35-lbs. At Home: six rounds, begin every three minutes: 10x dumbbell/obejct deadlift –or– single-leg Romanian deadlift 20x unbroken dumbbell/object swing –or– 10x inchworm walkout
Thursday, April 15, 2021
every minute, on-the-minute, for 20 minutes: even minutes: max burpee in 45 seconds odd minutes: 30-second handstand hold –or– plank hold
Wednesday, April 14, 2021
In Gym: overhead squat* 3-3-2-2-2-1-1-1-1 *Begin each round every two minutes. At Home: three rounds for quality: 20x dumbbell/object squat –or– 40x squat 60-second wall sit 10 tempo reverse lunge jump, left 10 tempo reverse lunge jump, right
Tuesday, April 13, 2021
In Gym: as many rounds as possible in 10 minutes: 50x double under 100m farmer’s carry @ 100/70-lbs. –rest three minutes– as many rounds as possible in 10 minutes: 10x bench press @ 135/95-lbs. 200m run At Home: as many rounds as possible in 10 minutes: 50x elevated toe tap 1-minute farmer’s hold –or– reverse […]
Monday, April 12, 2021
In Gym: as many rounds as possible in 12 minutes: 1-2-3-4-5 reps of: squat clean @ 185/125-lbs. strict chest-to-bar pull-up *If you finish with the first round of 5, go back to 1. At Home: as many rounds as possible in 12 minutes: 1-2-3-4-5 reps of: 2x dumbbell/object clean –or– 3x max vertical jump to […]
Sunday, April 11, 2021
In Gym:three rounds for time:50x lunge jump15x devil’s press @ 45/35-lbs.25x pike-up At Home:three rounds for time:50x lunge jump15x dumbbell/object devil’s press –or– 25x burpee25x pike-up