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Fitness at the keyboard

211128

11/28/2021

0 Comments

 

Workout of the day

Complete as many rounds as possible in 10-minutes of:
10 box jumps
10 push jerks
20-seconds bike for calories

W: 20in box, 65lb 
​M: 24in box, 95lb

Workout at home

10-minutes of:
10 step-ups
10 backpack push presses
20-seconds of mountain climbers

​Post scores and scales to comments.
0 Comments

211127

11/27/2021

0 Comments

 

Workout of the day 

Complete as many rounds as possible in 10-minutes of:
30-second L-sit
10 odd object cleans (stone, axel bar, sand bag, unevenly loaded bar or dumbbells)

Workout at home

10-minutes of:
30-seconds L-sit
10 object cleans 

​Post scores and object to comments.
0 Comments

211126

11/26/2021

0 Comments

 

Workout of the day

Complete as many rounds as possible in 20-minutes of:
50 double-unders
100ft walking lunges
​100ft bear crawl

Workout at home

20-minutes of:
35 tuck jumps
100ft walking lunges
100ft bear crawl

Post scores and scales to comments.
0 Comments

211124

11/24/2021

0 Comments

 

Workout of the day

Overhead squat
​3-2-2-2-1-1-1-1-1 reps 

Workout at home

18-minutes of:
20-seconds handstand hold 
2 slow, deep, and controlled squats

Post scores and scales to comments.
0 Comments

211123

11/23/2021

1 Comment

 

Workout of the day

Complete as many rounds as possible in 7-minutes of:
7 box jumps
7 chest to bar pull-ups

M:30in box
​W: 24in box

Workout at home

7-minutes of:
7 box jumps
​7 clapping push-ups
1 Comment

211122

11/22/2021

0 Comments

 

Workout of the day

"Holleyman"
30 rounds for time of:
5 wall ball shots
3 handstand push-ups
1 power clean

M: 20lb medball to 10ft target, 225lb
W:14lb medball to 9ft target, 155lb

Workout at home

20-minutes of:
15 backpack thrusters
60 jumping jacks

Post scores and scales to comments.
0 Comments

211120

11/21/2021

0 Comments

 

Workout of the day 

3 rounds for max reps of:
1-minute of: GHD sit-ups
1-minute of: walking lunges
1-minute of: bar muscle-ups

Workout at home

3 rounds of:
1-minute of: sit-ups
1-minute of: walking lunge steps
1-minute of: backpack clean and push press

Post reps and scales to comments.
0 Comments

211119

11/21/2021

0 Comments

 

Workout of the day

10 rounds for time of:
1 power snatch
3 overhead squats

M: 185lb
​W:125lb

Workout at home

10 rounds of:
4 alternating single arm power snatches, with a backpack
4 single arm overhead squats, with a backpack

Post scores and scales to comments.
0 Comments

211118

11/21/2021

0 Comments

 

Workout of the day

Jerry
​For Time
1-mile run
2000-meter row
1-mile run

Workout at home

1-mile run
200 mountain climbers
1-mile run

Post scores and scales to comments.
0 Comments

211116

11/16/2021

1 Comment

 

Workout of the day 

Shoulder press
​1-1-1-1-1-1-1-1-1-1 reps

Workout at home

7 rounds, every 2-minutes of:
20-seconds plank hold
10 push-ups
5 strict backpack presses

​Post scores and scales to comments.
1 Comment

211115

11/15/2021

0 Comments

 

Workout of the day 

Complete as many rounds as possible in 20-minutes of:
20 med-ball cleans
60 double-unders

W: 14lb ball
​M: 20lb ball

Workout at home

20-minutes of:
15 thrusters
60 double-unders or line hops

Post scores and scales to comments.
0 Comments

211114

11/14/2021

0 Comments

 

Workout of the day

21-15-9 reps for time of:
Deadlifts
Strict Ring Dips

W:185lb
​M: 275lb

Workout at home

42-30-18 reps of:
Backpack deadlifts
​Box dips
0 Comments

211112

11/12/2021

3 Comments

 

Workout of the day

7 rounds for time:
200-meter run
Rest 3-minutes between rounds

Workout at home

7 rounds of:
200-meter run
rest as needed between rounds

​Post scores and scales to comments.
3 Comments

211111 Hero Workout

11/11/2021

0 Comments

 

Workout of the day 

"Maxton"

13 rounds for time:
8 strict pull-ups
26 box step-ups
21 burpees
-wear a weight vest if available

W: 20in box
M: 24in box

Workout at home

13 rounds of:
8 bent over rows
26 step-ups
21 burpees 

Post scores and scales to comments.
0 Comments

211110

11/10/2021

1 Comment

 

Workout of the day

Back Squat
​5-5-5-5-5 reps

Workout at home

Every minute on minute for 12-minutes:
Minute 1- 10 weighted lunge steps
Minute 2- 10 good mornings

Post scores and scales to comments. 
1 Comment

211108

11/8/2021

1 Comment

 

Workout of the day

15-12-9-6-3 reps for time of:
Power cleans
Bar facing burpees

W: 95lb
​M:135lb

Workout at home

21-18-15-12-9-6-3 reps of:
Backpack cleans
Backpack facing burpees

Post scores and scales to comments.
1 Comment

211107

11/7/2021

0 Comments

 

Workout of the day

Complete as many rounds as possible in 12-minutes of:
5 front squats
10 chest-to-bar pull-ups
20 double-unders

W: 125lb
M: 185lb

Workout at home

Complete as many rounds as possible in 12-minutes of:
5 back pack goblet squats
10 bent over rows, use the backpack
20 lateral hops over the backpack

Post scores and scales to comments.
0 Comments

211106

11/6/2021

0 Comments

 

Workout of the day

Complete as many rounds as possible in 15-minutes of:
25 cal. row
25 GHD sit-ups
15 box jumps

W: 24in box
​M: 30in box

Workout at home

15-minutes of:
300-meter run
25 sit-ups
15 box jumps

Post scores and scales to comments.
0 Comments

211104 Hero Workout

11/4/2021

0 Comments

 

Workout of the day 

"Nate"
Complete as many rounds as possible in 20-minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

W: 53lb kettlebell
​M: 70lb kettlebell

Workout at home

20-minutes of:
4 backpack devil's press
4 handstand push-ups
12 backpack sumo deadlift high pulls

Post scores and scales to comments.
0 Comments

211103

11/3/2021

0 Comments

 

Workout of the day 

For Time:
150 squats
50 toes-to-bar
120 squats
40 toes-to-bar
90 squats
30 toes-to-bar

Workout at home

For Time:
150 squats
50 V-ups
120 squats
40 V-ups
90 squats
30 V-ups

Post scores and scales to comments below.
0 Comments

211102

11/2/2021

0 Comments

 

Workout of the day 

​Every minute on the minute 
1 snatch
Every minute on the minute 
1 clean
Every minute on the minute 
1 deadlift

-Start with an empty barbell and build by 5-10lb each minute until no longer able to hit that rep. Then, continue the next exercise starting at the weight last used from the previous lift for as long as possible. 

Workout at home

Every minute on the minute 
Inverted burpee (candle stick to a handstand)
Every minute on the minute
Deck squat (candle stick to standing)
Every minute on the minute
Burpee

-Start each exercise at 1 rep, every minute add 1 reps until unable to complete the reps for that round, then start over with the next exercise.

Post scores and scales to comments. 
0 Comments

    AFK Blog

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Away from the keyboard. Onto health. 

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