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Monday, March 22, 2021

In Gym:
21.2″/”17.1
for time:
10x dumbbell snatch @ 50/35-lb. dumbbell
15x (burpee + box jump-over) @ 24/20″ platform
20x dumbbell snatch
15x (burpee + box jump-over)
30x dumbbell snatch
15x (burpee + box jump-over)
40x dumbbell snatch
15x (burpee + box jump-over)
50x dumbbell snatch
15x (burpee + box jump-over)

Compare results to February 25, 2017.

At Home:
10x dumbbell/object snatch
15x (burpee + standing long jump)
20x dumbbell snatch
15x (burpee + standing long jump)
30x dumbbell snatch
15x (burpee + standing long jump)
40x dumbbell snatch
15x (burpee + standing long jump)
50x dumbbell snatch
15x (burpee + standing long jump)

Sunday, March 21, 2021

In Gym:
four rounds for time:
20x true strict bodyrow
30x double under
400m run
–1 minute of rest–

At Home:
four rounds for time:
20x strict bodyrow
10x no pushup burpee
35x elevated toe tap
50x agility hop
–1 minute of rest–

Saturday, March 20, 2021

In Gym:
bench press*
10-10-5-5-3-3-3

Begin each set every 3 minutes.

then, five rounds for quality:
5x weighted ring dip
10x barbell bent-over row

five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles:
10x pushup, 2-second hold at 90 degrees on the descent
5x staggered grip pushup
10-second superman hold

then, three rounds for quality:
12 dumbbell/object shoulder press -or– dip option
10-12x single-arm dumbbell bent-over row per side –or– 1-minute reverse plank hold

Friday, March 19, 2021

In Gym:
for time:
500m row
50x air squat
20x hang power snatch @ 95/65-lbs.
500m row
50x air squat
15x hang power snatch @ 115/80-lbs.
500m row
50x air squat
10x hang power snatch @ 135/95-lbs.

At Home:
for time:
50x bodyweight renegade row
15x plank up down
50x air squat
25x dumbbell/object hang power snatch –or– burpee
50x bodyweight renegade row
15x plank up down
50x air squat
25x dumbbell/object hang power snatch –or– burpee
50x bodyweight renegade row
15x plank up down
50x air squat
25x dumbbell/object hang power snatch –or– burpee

Thursday, March 18, 2021

In Gym:
seven rounds time:
20x box jump, 24/20″ platform
10x pull-up

At Home:
seven rounds time:
20x lunge jump
7x strict pull-up –or– 10x sheet row –or– 10x rotational sit-up

Wednesday, March 17, 2021

In Gym:
every 90 seconds for 18 rounds:
odd rounds: 3 shoulder 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 shoulder press –or– atomic pushup
even rounds: 3-10 dumbbell/object front squat –or– single-leg squat

Compare all results to December 5, 2020.

Tuesday, March 16, 2021

In Gym:
as many rounds as possible in 20 minutes
12x dumbbell burpee @ 100/70-lbs.
16x walking lunge @ 50/35-lbs.
20x anchored strict sit-up

At Home:
as many rounds as possible in 20 minutes:
12x dumbbell/object burpee –or– 100x mountain climber
16x dumbbell/object walking lunge
20x anchored strict sit-up

Monday, March 15, 2021

In Gym:
21.1
as many repetitions as possible in 15 minutes, stopping if you finish:
1x wall climb
10x double under
3x wall climb
30x double under
6x wall climb
60x double under
9x wall climb
90x double under
15x wall climb
150x double under
21x wall climb
210x double under

At Home:
21.1
as many repetitions as possible in 15 minutes, stopping if you finish:
1x inchworm walkout
10x lateral hop
3x inchworm walkout
30x lateral hop
6x inchworm walkout
60x lateral hop
9x inchworm walkout
90x lateral hop
15x inchworm walkout
150x lateral hop
21x inchworm walkout
210x lateral hop

Sunday, March 14, 2021

In Gym:
three rounds for time:
400m run
500m row
100m farmer’s carry @ 100/70-lbs.

At Home:
three rounds for distance:
run five minutes
2-minute farmer’s hold –or– 1-minute plank hold

Saturday, March 13, 2021

In Gym:
as many rounds as possible in 15 minutes:
21x swing @ 55/35-lbs.
15x wall ball @ 20/14-lbs., 10/9-ft. target
9x (burpee + box jump), 24/20″ platform

At Home:
as many rounds as possible in 15 minutes:
21x dumbbell/object swing –or– 5x inchworm
15x single-arm thruster –or– 15x squat jump
9x (burpee + tuck jump)