Categorized as: workout of the day

Saturday, December 5, 2020

In Gym:
every 90 seconds for 18 rounds:
odd rounds: 3 shoulder press, bar is pulled from the ground
even rounds: 3 heavy front squat, bar is pulled from the rack

At Home:
every 90 seconds for 18 rounds:
odd rounds: 3-8 dumbbell/object shoulder press –or– atomic pushup
even rounds: 3-10 dumbbell/object front squat –or– single-leg squat

Thursday, December 4, 2020

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

ten rounds:

one minute farmer’s hold @ 110/70-lbs.

one minute max calorie row

one minute rest

At Home:

complete as many rounds as possible in 15 minutes:

5x (inchworm + pushup)

10x dumbbell/object deadlift –or– single-leg romanian deadlift

15x sit-up

Thursday, December 3, 2020

for time:
three rounds of “Cindy*”
10x clean and jerk @ 155/105-lbs.
two rounds of “Cindy”
7x clean and jerk
one round of “Cindy”
5x clean and jerk

*One round of “Cindy” is 5x pull-up + 10x pushup + 15x squat.

Compare results to February 6, 2016.

Monday, November 30, 2020

In Gym:

hang power snatch
3-3-3-3-3

Compare results to October 3, 2020.

then, practice kipping pull-ups or chest-lo-bar pull-ups for 10 minutes.

At Home:

four four-minute rounds, no rest between rounds:
90-second plank hold
12x rotational pushup
max lateral burpee

 

 

Sunday, November 29, 2020

In Gym:
Row for 16 minutes for maximum distance. At the top of every 2-minute interval, complete 15x wall ball.

At Home:
Complete as many burpees as possible in 16 minutes. At the top of every 2-minute interval, complete 15x single-arm thruster –or– 20x air squat

Saturday, November 28, 2020

for time*:
27-21-18-15-9
strict handstand pushup –or– atomic pushup, feet elevated –or– atomic pushup, feet on floor

*Between each set, complete a 450m run –or– 100x jumping jack –or– 80x double under

Compare similar results to June 27, 2020

Friday, November 27, 2020

In Person:
as many repetitions as possible in three minutes:
back squat @ 225/155-lbs.

then,
Legs Gone Bad
as many repetitions as possible, stopping at 150 reps or 15 minutes, whichever comes first:
150x (1 squat jump + 2 lunge jump)

Compare results to May 31, 2020.

workout courtesy of Alec Smith

At Home:
Legs Gone Bad
as many repetitions as possible, stopping at 150 reps or 15 minutes, whichever comes first:
150x (1 squat jump + 2 lunge jump)

Compare results to May 31, 2020.

workout courtesy of Alec Smith