Thursday, January 7, 2021
In Gym: for time: 50x pushup 50x wall ball @ 20/14-lbs., 10-ft. target 25x pushup 25x wall ball 50x pushup 50x wall ball At Home: for time: 50x pushup 50x single-arm dumbbell/object thruster –or– 100x squat 25x pushup 25x single-arm dumbbell/object wall ball –or– 50x squat 50x pushup 50x single-arm dumbbell/object wall ball –or– 100x […]
Wednesday, January 6, 2021
In Gym: seven rounds, every two minutes: 1 heavy snatch then, practice split jerks for 12 minutes. At Home: seven rounds for time: 5x dumbbell/object snatch, right 5x dumbbell/object snatch, left 10x dumbbell/object single-arm overhead lunge –or– 10x split squat per side
Tuesday, January 5, 2020
every minute, on-the-minute for 20 minutes: even minutes: 60x double under –or– 50x mountain climber odd minutes: 10x (burpee + box jump, 24/20″ platform) –or– 10x (burpee + tuck jump) Compare results to July 17, 2020.
Monday, January 4, 2020
In Gym: for time: 21-18-15-12-9-6-3 front squat @ 115/75-lbs. ring dip At Home: for time: 21-18-15-12-9-6-3 dumbbell/object squat –or– 2x squat with 1-second pause in bottom staggered grip pushup
Saturday, January 2, 2021
In Gym: four rounds for time: 35x sit-up 30x thruster @ 65/45-lbs. 30x step-up @ 50/35-lbs., 24/20″ platform At Home: four rounds for time: 35x sit-up 30x dumbbell/object thruster –or– 50x squat drop 30x dumbbell/object weighted lunge –or– 60x lunge
Friday, January 1, 2021
Rest Day –or– Run 5k
Thursday, December 31, 2020
In Gym: every minute, on-the-minute, for 20 minutes: Even minutes: 20x double under + 2x push press @ 175/120-lbs. Odd minutes: up to 20x single-arm snatch @ 50/35-lbs. *Bar is pulled from the rack. At Home: every minute, on-the-minute, for 20 minutes: Even minutes: 20x toe tap + (2-8x dumbbell/object push press –or– 4-8x atomic […]
Wednesday, December 30, 2020
for time: 30x burpee 60x pike-up –or– v-up 60x box jump, 24/20″ platform –or– tuck jump 60x back rack lunge @ 95/65-lbs. –or– 120x lunge 30x burpee
Tuesday, December 29, 2020
In Gym: five rounds, every two minutes: 2x power clean five rounds, every two minutes: 5x deadlift five rounds, every 90 seconds: 30 seconds in a handstand, on the wall or freestanding At Home: five rounds, every two minutes: 30x mountain climber 5-10x power clean –or– standing long jump five rounds, every two minutes: 20x […]
Monday, December 28, 2020
“Angry Angie” two rounds for time: 50x pull-up –or– 50x sheet row –or– 2x bodyweight renegade row 50x pushup 50x sit-up 50x squat