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Sunday, July 25, 2021

In Gym:
as many rounds as possible in 20 minutes:
300/250m row
10x true strict bodyrow
50m farmer’s carry @ 100/70-lbs.

At Home:
as many rounds as possible in 20 minutes:
200m run –or– 20x lateral agility hop + 20x toe tap
10x sheet row –or– 10x. object renegade –or– 30x bodyweight renegade row
bear crawl, 40 total steps in any direction

Saturday, July 24, 2021

In Gym:
for time:
21-15-9
overhead squat @ 95/65-lbs.
wall ball @ 20/14-lbs., 10-ft. target
toes-to-bar

At Home:
for time:
21-15-9
object front squat –or– 2x air squat
object squat jump –or– squat jump
virtual toes-to-bar

Friday, July 23, 2021

In Gym:
bench press
3-3-3-1-1-1-1

*Start each round every three minutes.

then, two rounds for time:
20x explosive pushup
20x pushup
30x box jump, 24/20″ platform

At Home:
four rounds for time:
20x explosive pushup
20x pushup
50x lunge

Thursday, July 22, 2021

In Gym:
for time:
45x swing @ 55/35-lbs.
25x burpee
35x swing
35x burpee
25x swing
45x burpee

At Home:
for time:
45x object swing –or– rotational sit-up
25x burpee
35x object swing –or– rotational sit-up
35x burpee
25x object swing –or– rotational sit-up
45x burpee

Wednesday, July 21, 2021

In Gym:
“Best Fran-ds”
as many rounds as possible in six minutes:
5x thruster @ 95/65-lbs.
5x pull-up

then, take 10 minutes to work up to a heavy complex of 1 push press + 1 thruster.

At Home:
“Best Fran-ds”
as many rounds as possible in six minutes:
5x object thruster –or– squat jump
5x pull-up –or– sheet row –or– staggered grip pushup

rest two minutes:
as many rounds as possible in six minutes:
5x object thruster –or– squat jump
5x pull-up –or– sheet row –or– staggered grip pushup

Tuesday, July 20, 2021

In Gym:
deadlift
5-5-3-3-3-3-3

*Start each round every 3.5 minutes.

At Home:
as many rounds as possible in 15 minutes:
8x superman, 1-second hold at top of rep
8x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted
8x (inchworm + pushup)

Monday, July 19, 2021

In Gym:
as many ring dips as possible in 15 minutes:
800m run
100x double under
25x strict ring dip
400m run
50x double under
max strict ring dip

At Home:
as many ring dips as possible in 15 minutes:
800m run –or– 100x jumping jack + 100x high knees
35x no pushup burpee
25x dip option
400m run –or– 50x jumping jack + 50x high knees
20x no pushup burpee
max dip option

Sunday, July 18, 2021

In Gym:
for time:
42-30-18
dumbbell goblet lunge @ 55/35-lbs.
swing @ 55/35-lbs.
rotational sit-up

At Home:
for time:
42-30-18
object goblet lunge –or– 2x lunge
object swing –or– star jump
rotational sit-up

Saturday, July 17, 2021

In Gym:
every 90 seconds for 18 rounds:
odd rounds: 3 push press, bar is pulled from the ground
even 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 push press –or– atomic pushup
even rounds: 3-10 dumbbell/object front squat –or– single-leg squat (from the floor) at 1:30

Friday, July 16, 2021

In Gym:
in teams of two, five rounds for time:
40 calorie row
400m run

*One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round.

then, three rounds, rest amply between rounds:
max kipping pull-up –or– strict pulling option
30-second handstand hold

At Home:
five rounds for time:
40x walking lunge
400m run –or– 20x no pushup burpee