for time:
30-20-10-20-30
strict sit-up
box jump, 24″ platform –or– tuck jump

In Gym:
“Zombieland: Quarantine Edition”
in teams of two, for time:
70x clean @ 125/83-lbs.
400m carry @ 110/70-lbs.
70x thruster
400m carry
40x strict zombie grip pull-up
1-mile run

At Home:

“Zombieland: Quarantine Edition”
for time:
35x dumbbell/object clean –or– 50x superman, 1-second pause at top
50x weighted lunge –or– 75x reverse lunge
35x thruster –or– 50x squat
50x weighted lunge –or– 75x reverse lunge
20x strict zombie grip pull-up –or– sheet row –or– 80x bodyweight renegade row
200x jumping jack

In Gym:
“Peppercorn”
in 12 minutes, complete:
four rounds:
+50x double under
+200m run
as many burpees as possible in remaining time

At Home:
“Peppercorn”
in 12 minutes, complete:
four rounds:
+50x lateral agility hop over barrier
+70x mountain climber
as many burpees as possible in remaining time

In Gym:
push jerk
3-3-3-3-3

At Home:
five rounds, rest amply between rounds:
10 dumbbell shoulder press
10 atomic pushup
+ max v-hold

In Gym:
practice strict muscle-up progressions for 20 minutes.

“Everything But The Bagel”
as many rounds as possible in 12 minutes:
10x single-leg squat (alternating, total)
15x wall ball @ 20/14-lbs., 10-ft. target
20x pushup

At Home:
“Everything But The Bagel”
as many rounds as possible in 12 minutes:
10x single-leg squat (alternating, total)
15x single-arm dumbbell/object thruster –or– squat drop
20x pushup

In Gym:
“Oregano Spice”
Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift.

At Home:
“Oregano Spice”
Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 5-9x object hang power clean (max vertical jump), the second seven minutes are 5-7x dumbbell/object front squat (or squat jump), and finally, the last seven minutes are 10-12x deadlift (single-leg romanian deadlift).

“Rosemary Spice”
as many rounds as possible in 20 minutes:
1000m row –or– 5 rounds of cardio complex
75x step-up @ 50/35-lbs., 24/20″ platform –or– lunge option
24/20″ platform –or– weighted lunge –or– lunge option
750m row –or– 4 rounds cardio complex
55x weighted step-up –or– weighted lunge –or–lunge option
500m row –or– 3 rounds cardio complex
35x weighted step-up –or– weighted lunge –or– lunge option
250m row
15x weighted step-up –or– lunge option

cardio complex = 10 no pushup burpee + 20 skips in place

In Gym:

overhead squat
3-3-3-3-3

Compare results to January 25, 2020.

At Home:

seven rounds:
45 seconds max squat option
–rest 90 seconds–

“Cardamom Spice”
three rounds for time:
15x wall climb –or– 20x (pushup + toe touch)

45x box jump, 24/20″ platform –or– tuck jump

“Cinnamon Spice”
In Gym:
eight three-minute rounds, switching partner one and two roles each round:
partner 1: 450m run
partner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest

*The score is the partner team’s total back squat and swing number, accumulated from all six rounds.

At Home:
eight three-minute rounds, switching partner one and two roles each round:
partner 1: 5 rounds of (10 high knees + 10 skipping)
partner 2: 1 minute max dumbbell/object squat –or– squat jump + 1 minute of max swing –or– plank up down + 1 minute rest

*The score is the partner team’s total repetition, accumulated from all six rounds.