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Sunday, April 3, 2022

three rounds for time:
800m run
25x wall ball @ 20/14-lbs., 10-ft. target
7x wall climb

Compare results to June 20, 2021.

At Home:
three rounds for time:
800m run –or– 4 minutes max (20 lateral agility hop + 20 skips in place)
25x single-arm dumbbell/object thruster –or– squat jump
10x inchworm

Saturday, April 2, 2022

In Gym:
bench press
10-10-10-10-10

Begin each round every four minutes.

then, in a five-minute window:
400m run
max strict ring dip in remaining time

At Home:
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, April 1, 2022

In Gym:
five cycles; work for 3 minutes and rest for 1 minute:
10x deadlift @ 135/95-lbs.
10x front rack lunge

At Home:
five cycles; work for 3 minutes and rest for 1 minute:
10x object deadlift –or– 5x inchworm
10x front rack lunge –or– lunge

Thursday, March 31, 2022

In Gym:
as many repetitions as possible in 10 minutes:
20x box jump, 24/20″ platform
12x dumbbell push press, 100/70-lbs.

–rest three minutes–

as many repetitions as possible in 10 minutes:
20/14 calorie row
12x single-arm snatch @ 50/35-lbs. (alternating, total)

This workout is scored by the total repetitions completed from BOTH pieces.

At Home:
as many repetitions as possible in 10 minutes:
12x star jump
12x object push press –or– atomic pushup

–rest three minutes–

as many repetitions as possible in 10 minutes:
12x burpee
12x object single-arm snatch –or– pushup

This workout is scored by the total repetitions completed from BOTH pieces.

Wednesday, March 30, 2022

In Gym:
as many rounds as possible in 20 minutes:
5x strict weighted pull-up, 20/10-lbs.
7x front squat @ 155/105-lbs.
9x explosive pushup, 3″ platform

At Home:
as many rounds as possible in 20 minutes:
5x strict pull-up –or– 10x sheet row –or– strict sit-up
7x object front squat –or– 14x squat
9x explosive pushup –or– pushup

Tuesday, March 29, 2022

In Gym:
six rounds for time:
100m farmer’s carry @ 100/70-lbs.
15x burpee
50x double under

At Home:
six rounds for time:
60x mountain climber
15x burpee
50x lateral hop *odd rounds –or– 50x elevated toe touch *even rounds

Monday, March 28, 2022

In Gym:
clean and jerk
2-2-2-2-2-2-2

*Begin each round every three minutes.

At Home:
double alternating tabata* (16 rounds): lunge jump + atomic pushup
then, tabata plank**
*1 tabata interval is 20 seconds of work followed by 10 seconds of rest.
**tabata plank is 8 rounds of: 20 seconds of plank on the elbows and 10 seconds of plank on the hands.

Sunday, March 27, 2022

In Gym:
as many repetitions as possible:
2 minutes max double under
–15 seconds rest–
2 minutes max pull-up
–15 seconds rest–
90 seconds max double under
–15 seconds rest–
90 seconds max pull-up
–15 seconds rest–
60 seconds max double under
–15 seconds rest–
60 seconds max pull-up
–15 seconds rest–
30 seconds max double under
–15 seconds rest–
30 seconds max pull-up

This workout is scored by TWO separate numbers: the number of reps of the core movement AND the number of reps of the jumping movement.

At Home:
as many repetitions as possible:
2 minutes jumping jacks
–15 seconds rest–
2 minutes max strict pull-up –or– pushup
–15 seconds rest–
90 seconds max high knees
–15 seconds rest–
90 seconds max strict pull-up –or– pushup
–15 seconds rest–
60 seconds max high knees
–15 seconds rest–
60 seconds max strict pull-up –or– pushup
–15 seconds rest–
30 seconds max high knees
–15 seconds rest–
30 seconds max strict pull-up –or– pushup

Friday, March 25, 2022

In Gym:
for time:
30x deadlift @ 185/125-lbs.
30x lateral burpee
400m run
20x deadlift
20x lateral burpee
400m run
10x deadlift
10x lateral burpee
400m run

At Home:
for time:
30x object deadlift –or– lunge jump
30x lateral burpee
400m run –or– (50x jumping jack + 50x high knees + 50x butt kickers)
20x object deadlift –or– lunge jump
20x lateral burpee
400m run –or– (50x jumping jack + 50x high knees + 50x butt kickers)
10x object deadlift –or– lunge jump
10x lateral burpee
400m run –or– (50x jumping jack + 50x high knees + 50x butt kickers)