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Sunday May 16, 2021

In Gym:
as many repetitions as possible:
2 minutes max wall ball @ 20/14-lbs., 10-ft. target
–15 seconds rest–
2 minutes max toes-to-bar
–15 seconds rest–
90 seconds max wall ball
–15 seconds rest–
90 seconds max toes-to-bar
–15 seconds rest–
60 seconds max wall ball
–15 seconds rest–
60 seconds max toes-to-bar
–15 seconds rest–
30 seconds max wall ball
–15 seconds rest–
30 seconds max toes-to-bar

At Home:
as many repetitions as possible:
2 minutes max single-arm thruster –or– squat jump
–15 seconds rest–
2 minutes max strict sit-up
–15 seconds rest–
90 seconds max single-arm thruster –or– squat jump
90 seconds max strict sit-up
–15 seconds rest–
60 seconds max single-arm thruster –or– squat jump
–15 seconds rest–
60 seconds max strict sit-up
–15 seconds rest–
30 seconds max single-arm thruster –or– squat jump
–15 seconds rest–
30 seconds max strict sit-up

Saturday, May 15, 2021

In Gym:
“Belinda”
for time:
10-9-8-7-6-5-4-3-2-1
2x dumbbell deadlift @ 100/70-lbs.
barbell bench press @ bodyweight
dumbbell hang squat clean @ 100/70-lbs.

At Home:
“Belinda”
for time:
10-9-8-7-6-5-4-3-2-1
2x dumbbell/object deadlift –or– 1x inchworm
dumbbell/object shoulder press –or– explosive pushup
dumbbell/object hang squat clean –or– 2x squat drop

Friday, May 14, 2021

In Gym:
in teams of two, for time:
1000m row (switching partners every 250m)
50x synchro burpee
50x single-arm dumbbell overhead lunge @ 45/30-lbs.
35x synchro burpee
35x dumbbell overhead lunge
20x synchro burpee
20x dumbbell overhead lunge
1000m row (switch every 250m)

At Home:
for time:

30x plank up down
50x burpee
50x dumbbell overhead lunge –or– lunge
35x burpee
35x dumbbell overhead lunge –or– lunge
20x burpee
20x dumbbell overhead lunge –or– lunge
30x plank up down

Thursday, May 13, 2021

In Gym:
front squat*
3-3-3-2-2-2-1-1-1

*Begin each round every two minutes.

then, practice bar muscle-ups or pull-ups for 12 minutes.

At Home:
three four-minute rounds, rest exactly one minute between rounds:
1-minute v-hold
20x dumbbell/object squat –or– 20x air squat
max time in wall squat hold

Wednesday, May 12, 2021

In Gym:
three rounds, beginning every eight minutes*:
8x hang power snatch @ 125/83-lbs.
30x box jump, 24/20″ platform
150m farmer’s carry

You are scored by your time to completion of each round.

At Home:
three rounds, beginning every eight minutes*:
8x single-arm power snatch, right –or– (touch ground + jump and reach overhead)
8x single-arm power snatch, left –or– (touch ground + jump and reach overhead)
15x standing long jump
90-second farmer’s hold –or– 40-second side plank per side

You are scored by your time to completion of each round.

Tuesday, May 11, 2021

In Gym:
“IN to BCN to DC 2”
as many rounds as possible in 20 minutes*:
10x strict pull-up
20x pushup
400m run
100x double under

*You may wear a weight vest for this workout.

Compare results to March 6, 2018.

At Home:
“IN to BCN to DC 2”
as many rounds as possible in 18 minutes:
10x strict pull-up –or– strict sit-up
20x pushup
50x jumping jack
50x mountain climber
50x lateral agility hop

Monday, May 10, 2021

In Gym:
15 rounds for time:
1x clean and jerk @ 185/125-lbs.
4x single-leg squat (alternating, total)

At Home:
15 rounds for time:
2x dumbbell clean and jerk –or– 4x MPH-standard burpee
4x single-leg squat (alternating, total) –or– 8x reverse lunge

Sunday, May 9, 2021

In Gym:
three rounds for time:
500m row
20x Russian swing @ 70/55-lbs.
400m run

At Home:
three rounds for time:
50x bodyweight renegade row
50x high knees
30x dumbbell/object Russian swing –or– 10x inchworm
400m run –or– 25x no pushup burpee

Saturday, May 8, 2021

In Gym:
for time:
18-12-6-3
toes-to-bar
handstand pushup
(burpee + box jump), 24/20″ platform

At Home:
for time:
18-12-6-3
toes-to-bar
atomic pushup
(burpee + tuck jump)

Friday, May 7, 2021

In Gym:
five rounds, beginning every minute:
1x hang power snatch + 1x overhead squat

eight rounds, beginning every two minutes:
2x hang snatch

At Home:
complete four sets, starting every 90 seconds:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)
8x explosive dumbbell burpee

then, complete three sets, starting every 90 seconds:
4-6 per side: dumbbell/object power snatch –or– 12 max vertical jump

10x dumbbell/object pause squat –or– 20x bodyweight pause squat