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Friday, October 15, 2021

In Gym:
bench press
3-3-3-3-3-3

*Begin each round every three minutes.

then, 2-3 rounds for quality:
8-10 barbell bent over row
8-10 reverse grip barbell bent over row
8-10 barbell upright row

At Home:
four four-minute cycles, complete as many rounds as possible within the cycle and rest exactly one minute between cycles:
5x explosive pushup
10x staggered grip pushup
10x dumbbell bent-over row –or– 20x strict sit-up
20x hollow rock

Thursday, October 14, 2021

In Gym:
four rounds for time:
25x burpee
25x box jump, 24/20″ platform
25x swing @ 55/35-lbs.

At Home:
four rounds for time:
25x burpee
25x squat jump –or– tuck jump
25x object swing –or– 40x superman

Wednesday, October 13, 2021

In Gym:
“Marina”
as many rounds as possible in 20 minutes:
5x strict handstand pushup
10x single-leg squat (alternating, total)
15x pull-up

Compare results to September 29, 2020.

At Home:
“Marina”
as many rounds as possible in 20 minutes:
5x strict handstand pushup –or– atomic pushup
20x lunge
15x pull-up –or– sheet row –or– rotational sit-up

Tuesday, October 12, 2021

In Gym:
power snatch + overhead squat
1-1-1-1-1

*Begin each round every 90 seconds.

snatch
2-2-2-2-2-2

*Begin each round every three minutes.

At Home:
complete three sets, starting every 2 minutes:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)
6x burpee
8x explosive dumbbell burpee

then, complete three sets, starting every 2 minutes:
4-6 per side: dumbbell/object power snatch –or– 12 max vertical jump
6x burpee
10x dumbbell/object pause squat –or– 20x bodyweight pause squat

Monday, October 11, 2021

In Gym:
“Sporty Spice”
in teams of two, 10 rounds for time*:
350m run
100m farmer’s carry @ 110/70-lbs.
10x synchro squat

*Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round.

Compare results to September 30, 2020.

At Home:
“Sporty Spice”
in teams of two, 10 rounds for time*:
50x jumping jack
30x mountain climber
15x no pushup burpee
10x synchro squat

*Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round.

Saturday, October 9, 2021

In Gym:
front squat
7-7-5-5-5-3-3-3

*Begin each round every three minutes.

then, two sets for quality, rest amply between rounds:
1-minute handstand hold
max unbroken wall ball @ 20/14-lbs., 10-ft. target *stop at 40 reps*

At Home:
“Legs Gone Bad Time Priority”
as many reps as possible in 12 minutes:
squat jump + lunge jump, left + lunge jump, right

then, two sets for quality, rest amply between rounds:
1-minute handstand hold –or– plank hold
max unbroken object push press –or– pushup

Friday, October 8, 2021

In Gym:
as many rounds as possible in 20 minutes:
5x strict pull-up
10x pushup
200m run

*You have the option to wear a 20/14-lb. weight vest.

At Home:
as many rounds as possible in 20 minutes:
5x strict pull-up –or– bent-over row –or– 20x bodyweight renegade row
10x pushup
200m run –or– 40x jumping jack

Thursday, October 7, 2021

In Gym:

three rounds for time:

15x dumbbell push jerk @ 50/35-lb. dumbbells

50x double under

25x weighted step-up @ 50/35-lbs. (one dumbbell)

50x double under

At Home:

three rounds for time:

15x object push press –or– atomic pushup

50x elevated toe tap

25x object weighted lunge –or– lunge jump

50x elevated toe tap

Wednesday, October 6, 2021

In Gym:
deadlift
5-5-5-5-5

*Begin each round every four minutes.

then, tabata burpee

At Home:
as many rounds as possible in 10 minutes:
16x superman, 1-second hold at top of rep
16x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted
8x inchworm walkout

then, tabata burpee