Wednesday, February 17, 2021
In Gym: back squat 10-10-10-10-10 Compare results to December 10, 2020. then, two rounds for quality: 20x Bulgarian split squat 10x good morning 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, two rounds for quality: 15-20x Bulgarian split […]
Tuesday, February 16, 2021
five rounds, rest exactly three minutes between rounds:10x unbroken bench press @ 155/105-lbs.max pushup five rounds, rest exactly three minutes between rounds:10x dumbbell/object shoulder press –or– dip optionmax pushup
Monday, February 15, 2021
In Gym: “Bill’s Valentine’s Day Massacre 2” in teams of two, for time: 21x synchro burpee 42x clean and jerk @ 135/95-lbs. 14x synchro burpee 42x toes-to-bar 14x synchro burpee 42x power snatch @ 135/95-lbs. 14x synchro burpee 42x box jump, 30″ platform 14x synchro burpee 42x thruster @ 95/65-lbs. 21x synchro burpee At Home: […]
Sunday, February 14, 2021
In Gym: for time: 100x lunge 25x strict pull-up 75x lunge 25x true strict bodyrow 50x lunge 25x strict bodyrow 25x lunge At Home: for time: 100x lunge 15x strict pull-up –or– 25x sheet row –or– 35x v-up 75x lunge 15x strict pull-up –or– 25x sheet row –or– 35x v-up 50x lunge 15x strict pull-up […]
Saturday, February 13, 2021
In Gym:every minute, on-the-minute, for 20 minutes:odd minutes: 3 heavy thrustereven minutes: 8 (burpee + box jump, 24/20″ platform) At Home:every minute, on-the-minute, for 20 minutes:odd minutes: 3-7 dumbbell/object thruster –or– 3-5 floor jumpeven minutes: 8 (burpee + tuck jump)
Friday, February 12, 2021
In Gym: for time: 50-calorie row 1-minute farmer’s hold @ 100/70-lbs. 50x hang power snatch @ 75/55-lbs. 1-minute farmer’s hold 50x single-arm snatch @ 50/35-lbs. 1-minute farmer’s hold At Home: 100x jumping jack 1-minute dumbbell/object farmer’s hold –or– 30 seconds per side: side plank 50x dumbbell/object single-arm snatch –or– 100x touch ground + reach overhead […]
Thursday, February 11, 2021
In Gym: “Pump You Up” five rounds for time: 10x strict ring dip 10x decline pushup 15x dumbbell front squat @ 100/70-lbs. At Home: five rounds for time: 15x bench dip 10x decline pushup 15x dumbbell/goblet squat –or– 30x tempo squat* 1 tempo squat = 2-second negative, normal positive
Wednesday, February 10, 2021
In Gym: clean and jerk 2-2-2-2-2 Compare results to March 30, 2019. At Home: six rounds: 1 minute max clean and jerk –or- single-arm clean and jerk *switch arms every other round* –or– reverse lunge 1 minute in the olympic squat hold –rest one minute—-
Tuesday, February 9, 2021
In Gym: as many repetitions as possible in 12 minutes: 10x step-up @ 50/35-lbs., 24/20″ platform 25x double under 20x step-up 50x double under 30x step-up 75x double under… …continue adding 10 step-ups and 25 double unders each round until the time is over. then, three rounds for quality, rest amply between rounds: 1-minute handstand […]
Monday, February 8, 2021
In Gym: three rounds for time: run/row 800m 30x pull-up 30x wall ball, 24/20″ platform At Home: three rounds for time: 50x renegade row 50x mountain climber 10x no pushup burpee 20x strict pull-up –or– 30x sheet row –or– 30x rotational sit-up 30x single-arm dumbbell/object thruster –or– 30x squat jump