Workout of the dayComplete 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 home10-minutes of:
10 step-ups 10 backpack push presses 20-seconds of mountain climbers Post scores and scales to comments.
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Workout of the dayComplete 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 home10-minutes of:
30-seconds L-sit 10 object cleans Post scores and object to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 50 double-unders 100ft walking lunges 100ft bear crawl Workout at home20-minutes of:
35 tuck jumps 100ft walking lunges 100ft bear crawl Post scores and scales to comments. Workout of the dayOverhead squat 3-2-2-2-1-1-1-1-1 reps Workout at home18-minutes of:
20-seconds handstand hold 2 slow, deep, and controlled squats Post scores and scales to comments. Workout of the dayComplete 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 home7-minutes of:
7 box jumps 7 clapping push-ups 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 home20-minutes of:
15 backpack thrusters 60 jumping jacks Post scores and scales to comments. Workout of the day3 rounds for max reps of: 1-minute of: GHD sit-ups 1-minute of: walking lunges 1-minute of: bar muscle-ups Workout at home3 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. Workout of the day10 rounds for time of: 1 power snatch 3 overhead squats M: 185lb W:125lb Workout at home10 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. Workout of the dayJerry For Time 1-mile run 2000-meter row 1-mile run Workout at home1-mile run
200 mountain climbers 1-mile run Post scores and scales to comments. Workout of the dayShoulder press 1-1-1-1-1-1-1-1-1-1 reps Workout at home7 rounds, every 2-minutes of:
20-seconds plank hold 10 push-ups 5 strict backpack presses Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 20 med-ball cleans 60 double-unders W: 14lb ball M: 20lb ball Workout at home20-minutes of:
15 thrusters 60 double-unders or line hops Post scores and scales to comments. Workout of the day21-15-9 reps for time of: Deadlifts Strict Ring Dips W:185lb M: 275lb Workout at home42-30-18 reps of:
Backpack deadlifts Box dips Workout of the day7 rounds for time: 200-meter run Rest 3-minutes between rounds Workout at home7 rounds of:
200-meter run rest as needed between rounds Post scores and scales to 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 home13 rounds of:
8 bent over rows 26 step-ups 21 burpees Post scores and scales to comments. Workout of the dayBack Squat 5-5-5-5-5 reps Workout at homeEvery minute on minute for 12-minutes:
Minute 1- 10 weighted lunge steps Minute 2- 10 good mornings Post scores and scales to comments. Workout of the day15-12-9-6-3 reps for time of: Power cleans Bar facing burpees W: 95lb M:135lb Workout at home21-18-15-12-9-6-3 reps of:
Backpack cleans Backpack facing burpees Post scores and scales to comments. Workout of the dayComplete 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 homeComplete 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. Workout of the dayComplete 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 home15-minutes of:
300-meter run 25 sit-ups 15 box jumps Post scores and scales to 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 home20-minutes of:
4 backpack devil's press 4 handstand push-ups 12 backpack sumo deadlift high pulls Post scores and scales to comments. Workout of the dayFor Time: 150 squats 50 toes-to-bar 120 squats 40 toes-to-bar 90 squats 30 toes-to-bar Workout at homeFor Time:
150 squats 50 V-ups 120 squats 40 V-ups 90 squats 30 V-ups Post scores and scales to comments below. Workout of the dayEvery 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 homeEvery 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. |
AFK BlogOur blog will update daily with different workouts and other content regarding nutrition and fitness. Archives
July 2022
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