Wednesday, November 11, 2020

Wednesday, November 11, 2020

IN GYM: “Chad
With a 20-inch box and up to 45/30-lbs.:
  • Option #1:
    • 40-minute AMRAP of step-ups
    • Team of two, one person works at a time
    • Partners accrue reps together, stopping at 1000 reps
  • Option #2:
    • 50-minute AMRAP of step-ups
    • Team of two, one person works at a time
    • Partners accrue reps together, stopping at 1000 reps
  • Option #3: 40-minute AMRAP of step-ups, individual workout
  • Option #4: 50-minute AMRAP of step-ups, individual workout
  • Option #5: full rep scheme (1000 reps) or get as far as you can (will likely go over 60 minutes and we will move you outside to finish)
AT HOME: “Chad
as many repetitions as possible in 18 minutes:
weighted step-up –or– lunge

2 Comments

  1. MPH | November 16, 2020 at 5:16 pm
     

    —MPH Inside The Box Scores—
    Daniel H.: 627, 50 min., 30-lb. db
    Borja G.: 757, 50 min., 30-lb. backpack
    Al C.: 1:22, 45-lbs. backpack
    Andrew Z.: 766, 50 min, 20-lb. backpack
    Anu B.: 646, 50 min., 30-lb. db/body weight
    Aaron B.: sub: every 2 minutes 20 seated single arm press, 20-lbs.
    Chase H.: 834, 50 min, 45-lb. backpack
    Ben H.: 634, 50 min, 40-lb. db
    David C.: 591, 50 min, 30-lb. db
    Morgan W.: 533, 50 min, 35-lb. kb
    Luke B.: 600, 40 min, 20-lb. db
    Will H.: 570, 50 min, 25-lb. backpack
    Andrew B.: 710, 50 min, 20-lb. db
    Waan C.: 530, 40 min, 10-lb. plate, 18″ box
    Aron S.: 470, 40 min, 20-lb. kb
    Jared S.: 565, 50 min, 30-lb. backpack
    Mel F.: 84:24, 30-lb. db
    Nathan A.: 618, 50 min, 20-lb. backpack
    Daniel N. & Brian F.: 56:43, 30-lb. backpack, 30-lb. backpack
    Julia H.: 609, 50 min, 15-lb. db
    Kate G.: 629, 50 min, 30-lb. db
    Dave R.: 670, 48:00, 45-lb. db
    Matt R.: 350 step-up, 202 sit-up, 27′ amrap step-up + 13′ amrap sit-up, 25-lb. backpack
    Matt M.: 87:00, 45-lb. weight vest + plate
    Seth B.: 375 step-up, 40 min partner + 10 min individual, 35-lb. backpack
    Colin So.: 50 min, 40 min partner, 20/35-lb. backpack
    Jason Sc.: 416, 40 min, 30-lb. db
    Amy S.: 93:48, 30-lb. db
    Caroline E.: 405, 40 min, 15-lb. db
    Morgan M.: 67:32, 45-lbs.
    Sean G.: 74:159, 45-lbs.
    Diana G.: 450, 55 min, 30 min in partner & remainder individual, 15-lb. backpack
    Jose R.: 450, 33:00 step-up, 7:00 strict sit-up, 35-lbs.
    Tarek K.: 505, 50 min, 30 min in partner & remainder individual, 15-lb. backpack
    Lisa C.: 337, 18 min, step-up @ 20-lbs.
    Bill M.: 11 + 8 squat, 18 min, 10 lunge + 10 squat + 20 glute bridge
    Chris Ca.: 518, 40 min, 21.5 inch bench, bodyweight
    Bryan M.: 76:30, 30-lbs.
    Lily S.: 500, 40:46, 20-lb. backpack
    Amr B.: 600, 49:38 min, 20-lb. db
    John Sa.: 601, 50 min, 35-lb. backpack + weight
    Zach D.: 78:05, 45-lbs.
    Tommy H.: 81:55, 45-lbs.
    Rich H.: 75:53, 45-lbs.
    Sean Q.: 82:42, 45-lbs.
    Justin M.: 65:21, 35-lbs., 18/20″

    Reply
  2. MPH | November 16, 2020 at 5:17 pm
     

    —MPH Outside The Box Scores—
    Candida M.: 226 reps @ 25 lbs
    Matt K.: 754 reps, 40-min partner AMRAP with Krystin (25lbs Matt, 15lbs Krystin)
    Katie G.: 76:56 20# 1000 step ups to plyo box (not sure how high, but 16-20ish)
    Lisa C.: 337, 18 min, step-up @ 20-lbs.
    Bill M.: 11 + 8 squat, 18 min, 10 lunge + 10 squat + 20 glute bridge
    Chris Ca.: 518, 40 min, 21.5 inch bench, bodyweight
    Bryan M.: 76:30, 30-lbs.

    Reply

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