Wednesday, June 9, 2021

Wednesday, June 9, 2021

In Gym:
as many rounds as possible in 18 minutes*:
200m weighted run
10x ring dip
20x single-leg squat (alternating, total)

*You have the option to use a 20/14-lb. weight vest for the workout, OR a 20/14-lb. med ball for just the running section.

At Home:
as many rounds as possible in 18 minutes*:
30x jumping jack
10x no pushup burpee
15x dip option
20x single-leg squat (alternating, total) –or– reverse lunge

2 Comments

  1. MPH | June 10, 2021 at 4:58 pm
     

    —MPH Outside The Box Scores—
    Lisa C.: 6 + 4 dip (cardio complex)
    Natasha Z.: 4 + 15 dip (cardio complex)
    Chris Ca.: 6 (run, 8 dip)
    Tom G.: 6 + 20 second run (run)
    Damund W.: 3 + 11 lunge (cardio complex)

    Reply
  2. MPH | June 10, 2021 at 4:58 pm
     

    —MPH Inside The Box Scores—
    Anna G.: 4 + run (10-lbs., 5/10 banded, support sls)
    Carlos U.: 6 (20-lbs., 5 dip, 10 support sls)
    Borja G.: 5 + 175m (20-lbs.)
    Nate S.: 5 + 100m (20-lbs., 5 dip, support sls)
    Rami B.: 4 + 20-lbs. (20-lbs., support sls)
    Andrew W.: 4 + run (20-lbs., 5 dip, 10 band sls)
    Dan H.: 4 + 100m (20-lbs., 20 support sls)
    Travis H.: 4 + 3 dip (20-lbs.)
    Tucker H.: 5 (20-lbs., support sls)
    Al C.: 5 (20-lbs.)
    David C.: 4 + 7 dip (20-lbs., 14 sls to ball)
    Andrew Z.: 4 + 200m (20-lbs., sls to ball)
    Anu B.: 4 + 200m (20-lbs., fist pushup, lunge)
    Jenna B.: 4 + 100m (14-lbs., 5 band dip)
    Morgan W.: 4 + 75m (20-lbs., 5 band dip, 12 band sls)
    Zac E.: 5 (20-lbs., band dip, band sls)
    Edgar J.: 4 + 100m (20-lbs., band dip, 10 band sls)
    Diana G.: 4 (10-lbs., true ring row, band sls)
    Adrian P.: 3 + 7 sls (20-lbs., 5 ring dip, band sls)
    Drew P.: 5 + 7 sls (20-lbs.)
    Ralph B.: 4 + 3 dip (15 cal bike, 40 hollow rock)
    Michael Fo.: 4 + 200m (20-lbs., 7 band dip, 10 band sls)
    John N.: 3 + 7 sls (20-lbs., support sls)
    Ben H.: 4 + 6 dip (20-lbs., 6 dip, sls to ball)
    Sean F.: 5 + 100m (20-lbs.)
    Peter O.: 5 + 100m (20-lbs., band dip, band sls)
    Andrew B.: 4 + 7 dip (20-lbs., band dip, support sls)
    Aron S.: 3 + 10 sls (20-lbs., band dip, band sls)
    Jose R.: 4 (20-lbs., support sls)
    Bobby H.: 4 + 1 dip (20-lbs., band dip, band sls)
    Robert C.: 4 + 15 sls (20-lbs., sls to ball)
    Chris P.: 5 + 5 lunge (20-lb. VEST, 30 lunge for sls)
    Bill M.: 4 (20-lbs., 5 dip, 10 band sls)
    Dave R.: 5 + 175m (20-lbs., 7 dip)
    Julian M.: 5 (20-lbs., band sls)
    Kate G.: 4 + 100m (14-lbs.)
    Sean G.: 5 + 175m (20-lb. VEST)
    John J.: 5 (20-lbs., 20/10 sls to ball)
    Josh M.: 5 + 100m run (20-lbs.)
    RJ A.: 3 + 16 sls (20-lbs., 10/5 band dip, band sls)
    Matt A.: 4 (20-lbs., 5 band dip, support sls)
    Nathan A.: 4 (20-lbs., band sls)
    Tarek K.: 3 + 19 lunges (20-lb. VEST, band dip, 30 lunge for sls)
    Jon S.: 3 + 8 dip (20-lbs. 10 static dip, 30 lunge for sls)
    Patrick T.: 3 + 10 dips (20-lbs., band sls)
    Rafa C.: 5 (20-lbs. 7 band dip, band sls)
    Max R.: 5 (20-lbs., 20 sls/band sls)
    Matt R.: 5 + 100m (20-lbs., 7 dip, band sls)
    Morgan M.: 5 + 5 dip (20-lb. VEST, 30 lunges)
    Sean Q.: 5 + 50m (20-lb VEST)
    Rich H.: 4 + 10 dip (20-lbs.)
    Peter T. 4 + 100m (20-lbs., band dip, band sls)
    Keith E.: 5 + 7 lunges (20-lbs., 7 dip, band sls/lunges)
    Ross B.: 5 + 200m (20-lbs., 30 lunges)
    Frank H.: 3 + 100m (20-lbs., band dip, band sls/air squat)
    Tommy H.: 4 + 100m (20-lbs.)
    Justin M.: 4+ 13 sls (20-lbs., plate assist sls)
    Adrianna B.: 4 + 6 dip (10-lbs., band dip, 14 band sls)
    Michael B.: 5 + 50m (20-lbs, support sls)
    Bryan M.: 4 + 5 sls (20-lbs., banded sls)
    Stephen K.: 4 + 2 sls (20-lbs., 7 dip, band sls)
    Chris C.: 5 + 1 dip (20-lbs VEST)
    Tara S.: 5 + 125m (14-lbs., band dip)
    Charlie S.: 5 + 7 sls (20-lbs.)
    Brent H.: 5 + 10 sls (20-lbs VEST, support sls)
    Patrick J.: 4 + 6 sls (20-lbs., band sls)
    John Sa.: 4 + 50m (20-lbs., band dip)
    Phillip M.: 4 + 6 dip (20-lbs., band dip, band sls)
    Terry A.: 4 + 200m (10-lbs., 5 dip negative, support sls)
    Bill G.: 4 (20-lbs., 10-min, 15 cal bike, med ball squat)

    Reply

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