Workout of the dayFor max reps of: 2-minutes 20 thrusters Max bar muscle-ups in remaining time 2-minute rest 2-minutes 20 bar muscle-ups max thrusters in remaining time W: 125lb M: 185lb Workout at home3 rounds of:
2-minutes of: 20 back pack thrusters 20 sit-ups 2-minute rest between rounds Pick up the rounds where you left off after the 2-minute rest Post scores and scales to comments.
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Workout of the dayShoulder Press 1-1-1-1-1 reps Push Press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Workout at home10-minutes practice wall-walks and handstand kick-ups
10-minutes practice planks 10-minutes practice L-sits Post scores and scales to comments. Workout of the day21-15-9 reps for time of: Left arm kettlebell snatch Right arm kettlebell snatch Pull-ups W: 16kg M: 24kg Workout at home21-15-9 reps of:
Left arm water jug snatch Right arm water jug snatch Push-ups Post scores and scales to comments. Workout of the dayFor time:
400-meter walking lunges Scale this workout by lunging less distance. This workout should take under 15-minutes to complete. Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 12 handstand push-ups 8 bar muscle-ups 4 power cleans W: 135lb M: 205lb Workout at home20-minutes of:
12 pike handstand push-ups 8 V-ups 4 backpack ground to overhead Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 12-minutes of: 5 deadlifts 10 weighted box step-ups, 20-in box W:165lb, 25lb dumbbells M: 255lb, 35lb dumbbells Workout at home12-minutes of:
5 deadlifts, with two heavy objects, one in each hand. 10 jumps over your objects, there a two objects, so each object needs to be jumped over per rep. Post scores and scales to comments. Workout of the dayOverhead squat 5-5-5-5-5 reps Workout at homeSingle arm overhead squat, with a backpack, water jug, or other heavy household item
5-5-5-5-5-5 per arm Squat to a chair or couch and keep the heels down. Post scores and scales to comments. Workout of the dayComplete as many rounds and reps as possible in 30-minutes of: 1000-meter bike 3 weighted pull-ups 5 strict pull-ups 7 kipping pull-ups W: 35lb M: 45lb This longer workout will be consumed by the transitions. Choose pull-up variations that can be completed unbroken with a quick shake out of the arms between each. For newer athletes this should be a good steady state day with constant movement. Complete a set of 10-15 reps of any pulling variations that builds shoulder and arm capacity. For advanced athletes, how long can you sprint for? Ideally the bike can be completed in under 2-minutes, and the pull-ups should take no longer than 2-minutes for all three variations. Workout at home30-minutes of:
1000-meter bike (A 400-meter run is the sub if no bicycle is available) 10 right arm back pack rows 10 left arm back pack rows Load the back pack as heavy as possible with slow and controlled constant movement. Post scores and scales to comments. Workout of the day4 rounds for time of: 15 jerks 50 squats Use 3/4 of your body weight on the jerks Workout at home4 rounds of:
20 jerks with a back pack 50 squats Post scores and scales to comments. Workout of the dayWith a partner, 5 rounds for time of: 24 double-unders, each 19 toes-to-bar, total 2 clean and jerks, total 400-meter run, together W: 135lb M: 205lb To learn more about this hero workout and Eva Mireles click here. Workout at home5 rounds of:
24 tuck jumps 19 V-ups 2 inverted burpees with a handstand push-up 400-meter run If you have a partner to complete this workout with, complete it in a similar fashion as the written workout of the day above. Post scores and scales to comments. Workout of the dayOn a Concept2 rower: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:35/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:25/500-m pace for as long as possible Workout at homeTo a target that is 1-inch above standing reach:
26 burpees in a minute 3-minute rest 23 burpees in a minute 3-minute rest 20 burpees in a minute 3-minute rest 23 burpees in a minute 3-minute rest 26 burpees in a minute Post time maintained at each row pace or time left over in second each minute after burpees are completed to the comments. Scale the row split times and and burpee reps as needed. If you do not perform each burpee required in the minute the score is reps completed. If you do not reach the pace needed on the rower your score should be noted as the fastest pace you did reach. Adjust rounds accordingly to perform the work or goal reps in the time or under the pace for you. Workout of the day3 rounds for time of: 400-meter run 15 sumo deadlift high-pulls 15 thrusters M: 95lb W: 65lb Workout at home3 rounds for time of:
400-meter run 15 back pack sumo deadlift high-pulls 15 backpack thrusters Post scores and scales to comments. Workout of the dayFront Squat 5-5-5-5-5 reps Workout at homeEvery minute on the minute for 10-minutes,
12 Single Arm Front Squat, use a heavy backpack or other household item Switch arms as needed Post scores and scales to comments. Workout of the day50-40-30-20-10 reps for time of: GHD sit-ups Dumbbell deadlifts W: 35lb dumbbells M: 50lb dumbbells Workout at home50-40-30-20-10 reps of:
Sit-ups Alternating backpack cleans between left and right shoulder Post scores and scales to comments. Workout of the dayHang Squat Snatch 3-3-3-3-3-3-3 reps Workout at homeHang Squat Snatch
3-3-3-3-3-3-3 reps, with a broomstick or PVC Then, 30 goblet squats with a back pack, pause at the bottom with definite stop on each rep Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 30-seconds handstand hold 30-seconds squat hold 30-seconds L-sit hold 30-seconds chin over the bar hold (lock off hold) Workout at home20-minutes of:
30-seconds handstand or down dog hold 30-seconds squat hold 30-seconds L-sit hold 30-seconds back pack to torso hold, from a bent over row position Post scores and scales to comments. Workout of the dayBack Squat 10-8-6-4-2 reps Shoulder Press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps Workout at home20-16-12-8-4 reps of each,
Weighted squats Weighted shoulder press Weighted deadlifts -rest as needed between sets -or- 10-8-6-4-2 reps of each, Wall walks Candlesticks, hold onto the couch Shoot throughs, on chairs -rest as needed between sets Post scores and scales to comments. Workout of the day5 rounds for time of: 60 double-unders 15 chest-to-bar pull-ups Workout at home5 rounds for time of:
45 jumping jacks 12 burpees Post scores and scales to comments. Workout of the dayFor time:
50-40-30-20-10 reps of: Push-ups Single-leg squats Todays workout is a great gymnastic stamina and conditioning couplet for both upper body pushing and lower body balance, coordination, and flexibility. Choose versions of these exercises that allow you to keep moving with constant movement and little breaks during each set and a quick break in the transition from exercise to exercise. This workout can be performed at home. Elevate the push-ups and use a seat or target for the squats. Lunges are great sub for single-leg squats. Focus on the hips and shoulders moving together during the push-up and keeping the heels down during the squats. Post scores and scales to comments. Workout of the dayFor time: 2000-meter row 21 cleans 15 thrusters 1000-meter row 15 cleans 12 thrusters 500-meter row 9 cleans 9 thrusters W: 95lb M: 135lb Workout at home20-minutes of:
400-meter run/walk 15 back pack cleans, med-ball clean style 15 back pack thrusters Post scores and scales to comments. Workout of the dayFor time: 30 strict muscle-ups Workout at home5 rounds for time of:
5 single arm ground to overheads, use a backpack or other heavy at home object 5 deep, slow and controlled chair dips Post scores and scales to comments. |
AFK BlogOur blog will update daily with different workouts and other content regarding nutrition and fitness. Archives
August 2023
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