Thursday, December 17, 2020
In Gym: 10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Compare results to June 29, 2017. At Home: 10 […]
Wednesday, December 16, 2020
In Gym: “Rebel without a Claus” five rounds for time: 16x dumbbell front rack lunge @ 110/70-lbs. 20x ring pushup At Home: “Rebel without a Claus” five rounds for time: 16x dumbbell/object lunge –or– 40x lunge 20x pushup
Tuesday, December 15, 2020
In Gym: “Row-Ho-Ho” for time: 750m row 75x double under 50x wall ball @ 20/14-lbs., 10-ft. target 500m row 50x double under 35x wall ball 250m row 25x double under 20x wall ball At Home: “Row-Ho-Ho” for time: 75 mountain climber + 75 renegade row + 75 skipping in place 75x jumping jack 50x dumbbell/object […]
Monday, December 14, 2020
In Gym: “Ho’s In This House” three rounds for time: 15/11-calorie row 10x (burpee + box jump), 24/20″ platform 5x strict deficit handstand pushup, 3″ deficit then, five rounds, every three minutes: 3x heavy deadlift At Home: “Ho’s In This House” three rounds for time: 15x squat 10x (burpee + tuck jump) 5x strict handstand […]
Sunday, December 13, 2020
as many rounds as possible in 18 minutes: 30x step-up and over, 24/20″ platform @ 50/35-lbs. –or– dumbbell/object (reverse lunge + knee-up) 30x strict sit-up
Saturday, December 12, 2020
as many pushups as possible: max pushup 50x swing @ 55/35-lbs. –or– single-leg romanian deadlift 400m run –or– 15x no pushup burpee + 45x lateral agility hop max pushup 40x swing –or– single-leg romanian deadlift 800m run –or– 30x no pushup burpee + 90x lateral agility hop max pushup 30x swing –or– single-leg romanian deadlift […]
Friday, December 11, 2020
as many rounds as possible in 10 minutes: 5x push jerk @ 135/95-lbs. –or– dumbbell/object press –or– atomic pushup 7x toes-to-bar –or– pike-up/v-up 10x lateral burpee then, in 10 minutes, work up to a heavy jerk single (from the rack).
Thursday, December 10, 2020
In Gym: back squat 10-10-10-10-10 then, practice handstands for 10 minutes. At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat Compare all results to October 9, 2020.
Wednesday, December 9, 2020
as many repetitions as possible: 2 minutes max double under –or– lateral jump –15 seconds rest– 2 minutes max strict weighted pull-up @ 30/20-lbs. –or– inchworm –15 seconds rest– 90 seconds max double under -or– lateral jump –15 seconds rest– 90 seconds max strict weighted pull-up –or– inchworm –15 seconds rest– 60 seconds max double […]
Tuesday, December 8, 2020
In Gym: six rounds, every two minutes: 1 hang power clean + 1 power clean six rounds, every two minutes: 1 hang squat clean + 1 squat clean At Home: 6 rounds, every 90 seconds: 3-5 dumbbell/object hang power clean + 3-5 dumbbell/object power clean –or– 10x floor-to-jump + 20x hollow rock 6 rounds, every […]