Monday, August 1, 2022

Monday, August 1, 2022

In Gym:
back squat

*Begin each round every four minutes.

then, three rounds for quality:
8x (1 1/4) squat @ 50% max weight for the day
10x strict toes-to-bar –or– ball up –or– hanging knee raise option

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat
then, six minutes, every minute, on-the-minute:
even minutes: plank hold
odd minutes: olympic squat hold


  1. MPH | August 2, 2022 at 8:32 am

    -MPH Inside the Box Scores-
    Nate S.: 165-175-lbs.
    Carlos U.: 155-160-lbs.
    Dan H.: 215-225-lbs.
    Kara K.: 100-105-lbs.
    Walt C.: 165-175-lbs.
    Anu B.: 165-175-lbs.
    Chase H.: 185-195-lbs.
    Michael O.: 115-120-lbs.
    Dan B.: 225-225-lbs.
    Luke B.: 165-175-lbs.
    Abbey O.: 90-95-lbs.
    Sarah H.: 90-98-lbs.
    David C.: 155-lbs.
    Diana G.: 105-lbs. 
    Nick C.: 155-lbs.
    Bryan M.: 215-lbs.
    Chris G.: 135-lbs.*
    Justin G.: 195-lbs.
    Ella W.: 125-lbs.
    Andrew Z.: 215-lbs.
    Hanna G.: 210-lbs.
    Morgan W.: 165-lbs.
    RJ A.: 185-lbs.
    Michael H.: 185-lbs.
    Karl P.: 115*-lbs.
    Kate G.: 210-lbs.
    Frank P.: 205-lbs.
    Dave R.: 255-lbs.
    Zac E.: 205-lbs.
    Brenda B.: 68*-lbs.
    Sean Q.: 215-lbs. (bench press 5-5-5)
    RJ A.: 185-lbs.
    Jose R.: 205-lbs.
    Kate B.: 65*-lbs. 
    Mike L.: 160-lbs. 
    Jen D.: 115-lbs. 
    James T.: 245*-lbs. 
    Mel F.: 175-lbs. 
    Greg M.: 145-lbs. 
    Will H.: 175-lbs. 
    Julia H.: 155-lbs.
    Yao Z.: 170-lbs. 
    John Sh.: 225-lbs. 
    Sean G.: 295 (305 last set)-lbs. 
    Rich H.: 275-lbs. 
    Ben B.: 185*-lbs. 
    Tommy H.: 275-lbs.
    Matthew R.: 240-lbs.
    Tucker H.: 225-lbs.
    Justin M.: 235-lbs.
    Adam R.: 225-lbs.
    Amr M.: 155-lbs.
    John N.: 175-lbs.
    Ishi B.: 145-lbs.
    Frank H.: 125-lbs.
    Yousi A.: 115-lbs.
    Joy L.: 75-lbs.
    Andrew Ze.: 175-lbs.
    Bill G.: 275-lbs.
    Peter O.: 245-lbs.
    Bobby H.: 185-lbs. 
    John Sa.: 135-lbs.
    Phillip M.: 125-lbs.
    Lily S.: 105-lbs.
    Rony J.: 110-lbs
    Terry A.: 55-lbs (prom squat)
    Paige D.: 170*-lbs.

  2. MPH | August 3, 2022 at 8:53 am

    MPH Outside the Box Scores-
    Anna G.: 10 squat jumps, 20 air squats each round (no weights)


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