Workout of the day10 1-minute rounds for max calories of: 60 yard shuttle sprint (5 yards, 10 yards, 15 yards) 3 deadlifts Max calories on a bike Rest 2-minutes between rounds W: 205lb M: 315lb Workout at home10 1-minuter rounds of:
60 yard shuttle sprint (5 yards, 10 yards, 15 yards) 3 inverted burpees Max sit-ups Rest 2-minutes between rounds Post scores and scales to comments.
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Workout of the day21-18-15-12-9 reps for time of: Chest-to-bar pull-ups Dumbbell thrusters W: 35lb dumbbells M: 50lb dumbbells Workout at home21-15-9 reps for time of:
Single arm backpack rows, left arm Single arm backpack rows, right arm Single arm backpack thrusters, left arm Single arm backpack thrusters, right arm Post scores and scales to comments. Workout of the dayFor time: 500-meter row 30 bench presses 1000-meter row 20 bench presses 2000-meter row 10 bench presses The weight on the bench press is your body weight, scale this workout by reducing the percentage of body weight for the bar, and/or reducing the distance of each row. Workout at homeFor time:
500-meter run 30 inverted push-ups 1000-meter run 20 inverted push-ups 2000-meter run 10 inverted push-ups Place your feet on an object above floor level. Use a push-up variation that allows every rep to be performed without a flexed or extended midline (no piked or sagging hips). Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 400-meter run 20 GHD sit-ups 10 overhead squats W: 65lb M: 95lb Workout at home20-minutes of:
400-meter run 20 straight leg sit-ups 10 broom stick overhead squats Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 6-minutes of: 12 power cleans 21 squats W: 125lb M: 185lb Workout at home6-minutes of:
21 back pack cleans 12 push-ups Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 10-minutes of: 10 ring dips 10 box jumps 10 toes-to-bar W: 24in box M: 30in box Workout at home10-minutes of:
10 chair dips, between two chairs 10 step-ups 10 V-ups Post scores and scales to comments Workout of the day5 rounds, each for time of: 20 handstand push-ups 30 deadlifts 40 sit-ups 50 double-unders Rest precisely 3-minute between rounds W: 95lb M: 135lb Workout at home5 rounds of:
20 push-ups or pike push-ups 30 single arm back pack deadlifts, total 40 sit-ups 50 jumping jack Rest 3-minutes between rounds Post scores and scales to comments. Workout of the dayBack Squat 3-3-3-3-3 reps Workout at homeWeight Split Squat, each leg
10-10-10-10-10 reps Post scores and scales to comments. Workout of the day3 rounds for time of: 30 squat cleans 30 pull-ups 800-meter run W: 65lb M: 95lb Workout at home3 rounds for time of:
30 back pack cleans 30 candle sticks 800-meter run Post scores and scales to comments. Workout of the day2 rounds for time of: 50 burpee box jump overs 75 double-unders 100 wall-ball shots W: 20in box, 14lb ball to 10ft target M: 24in box, 20lb ball to 10ft target Workout at home2 rounds for time of:
50 burpees 75 jumping jacks 100 back pack thrusters Post scores and scales to comments. Workout of the dayFor max distance in 8/9-minutes 2000-meter row Max handstand walk in remaining time (5ft segments) Workout at homeFor max distance in 8/9-minutes
2000-meter run Max handstand walk in remaining time (sub a bear crawl or wall walks) Post scores and scales to comments. 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. 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. |
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