Saturday, March 20, 2021
In Gym: bench press* 10-10-5-5-3-3-3 Begin each set every 3 minutes. then, five rounds for quality: 5x weighted ring dip 10x barbell bent-over row five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles: 10x pushup, 2-second hold at 90 degrees on the descent 5x staggered […]
Friday, March 19, 2021
In Gym: for time: 500m row 50x air squat 20x hang power snatch @ 95/65-lbs. 500m row 50x air squat 15x hang power snatch @ 115/80-lbs. 500m row 50x air squat 10x hang power snatch @ 135/95-lbs. At Home: for time: 50x bodyweight renegade row 15x plank up down 50x air squat 25x dumbbell/object hang […]
Thursday, March 18, 2021
In Gym:seven rounds time:20x box jump, 24/20″ platform10x pull-up At Home:seven rounds time:20x lunge jump7x strict pull-up –or– 10x sheet row –or– 10x rotational sit-up
Wednesday, March 17, 2021
In Gym:every 90 seconds for 18 rounds:odd rounds: 3 shoulder 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 shoulder press –or– atomic pushupeven rounds: 3-10 dumbbell/object front squat –or– single-leg squat Compare all results to […]
Tuesday, March 16, 2021
In Gym: as many rounds as possible in 20 minutes 12x dumbbell burpee @ 100/70-lbs. 16x walking lunge @ 50/35-lbs. 20x anchored strict sit-up At Home: as many rounds as possible in 20 minutes: 12x dumbbell/object burpee –or– 100x mountain climber 16x dumbbell/object walking lunge 20x anchored strict sit-up
Monday, March 15, 2021
In Gym: “21.1” as many repetitions as possible in 15 minutes, stopping if you finish: 1x wall climb 10x double under 3x wall climb 30x double under 6x wall climb 60x double under 9x wall climb 90x double under 15x wall climb 150x double under 21x wall climb 210x double under At Home: “21.1” as […]
Sunday, March 14, 2021
In Gym:three rounds for time:400m run500m row100m farmer’s carry @ 100/70-lbs. At Home:three rounds for distance:run five minutes2-minute farmer’s hold –or– 1-minute plank hold
Saturday, March 13, 2021
In Gym:as many rounds as possible in 15 minutes:21x swing @ 55/35-lbs.15x wall ball @ 20/14-lbs., 10/9-ft. target9x (burpee + box jump), 24/20″ platform At Home:as many rounds as possible in 15 minutes:21x dumbbell/object swing –or– 5x inchworm15x single-arm thruster –or– 15x squat jump9x (burpee + tuck jump)
Friday, March 12, 2021
In Gym: “11.3” as many rounds and repetitions as possible in five minutes: 1x squat clean and jerk* @ 165/110-lbs. *This movement can be done as a cluster (squat clean thruster). then, take 10 minutes to work up to a heavy clean and jerk. Compare results to April 9, 2011. workout courtesy of crossfit.com At […]
Thursday, March 11, 2021
In Gym: weighted strict pull-up 1-1-1-1-1-1 then, three rounds, rest exactly two minutes between rounds: max unbroken kipping pull-up max unbroken pushup then, for time: run one mile –or– 800m run At Home: four rounds, rest exactly two minutes between rounds: 30-second hollow hold max strict pull-up/sheet row/20x superman max unbroken pushup then, as many […]