In Gym:
practice strict muscle-up progressions for 10 minutes.
as many rounds as possible in 15 minutes:
50x double under
5x hang power snatch @ 50/35-lbs., left
5x hang power snatch, right
At Home:
as many rounds as possible in 18 minutes:
50x elevated toe touch (odd rounds)/ 50x lateral jump even rounds
5x object hang power snatch, left –or– 6x (reach through + rotational pushup)
5x object hang power snatch, right –or– 4x standing long jump
-MPH Inside the Box Scores-
Hanna G.: 9 + 50 DU (35-lbs.)
Dan H.: 6 (50-lbs., DU attempts [84 DU])
Kara K.: 8 + 9 DU (25-lbs., DU attempts)
Jerry I.: 7 + 8 snatches (35-lbs., 1 min DU attempts)
Walt C.: 7 + 8 du (45-lbs.)
Leo J.: 8 rounds (35-lbs., 75 single unders)
David C.: 7 + 50 du (35-lbs.)
Chris G.: 7 + 5 single/single/double (30-lbs., 20 single/single/double)
Sarah H.: 10 rounds (15-lbs., 50 singles)
Alex S.: 8 + 5 hps (35-lbs., 30 single/single/double)
Carolyn B.: 8 rounds (25-lbs., 50 singles)
John B.: 8 + 10 hps (45-lbs.)
Gustavo H.: 11 + 31 du (50-lbs.)
Hal B.: 7 + 25 du (35-lbs.)
Emily P.: 11 rounds (35-lbs.)
Frank P.: 7 rounds (40-lbs., 1 min DU attempt)
Ella W.: 8 rounds (15-lbs. strict front rows 5 e/s, 25 single/single/double)
Abbey O.: 7 rounds (20-lbs., 1 min DU attempt)
Nick C.: 8 + 1 hps (35-lbs., 30 DU)
Nick W.: 8 + 31 du (50-lbs.)
Andrew Z.: 9 +1 hps (40-lbs.)
RJ A.: 9 rounds (35-lbs., 1 min of DU attempt)
Dave R.: 11 + 8 du (50-lbs.)
Brent S.: 12 + 11 du (35-lbs.)
Matt A.: 7 + 1 min du (30-lbs., 1/2: 15 single/single/double + 1/2: 50 singles)
Mark B.: 9 + 5 su (35-lbs., 75 singles)
Kate G.: 8 + 5 hps (35-lbs.)
Margaret A.: 11 + 2 du (35-lbs.)
Al C.: 9 + 12 du (50-lbs.)
Mike H.: 9 + 1 du (35-lbs.)
Julian M.: 8 + 20 du (35-lbs.)
Kate B.: 6 + 1 min bike (1 min assault bike, 25-lbs.)
Kay Z.: 9 + 3 du (40-lbs.)
Will H.: 8 + 15 lunges (35-lbs., 25 lunges)
Aba N.: 7 rounds (35-lbs., 75 singles)
Justin G.: 9 + 9 single/single/double (35-lbs., 20 single/single/double)
Yao Z.: 7 + 50 du (40-lbs.)
Charlie S.: 9 + 15 du (45-lbs.)
Zac E.: 9 + 1 min du attempt (40-lbs., 1 min du attempt)
Sean G.: 10 + 40 du (50-lbs.)
Adam R.: 9 rounds (40-lbs., 1 min du attempts)
Matt R.: 8 + 1 min du attempts (40-lbs., 1 min du attempts)
Rich H.: 9 + 7 hps (50-lbs.)
Sean Q.: 8 + 10 du (50-lbs.)
Rony J.: 8 + 1 min du attempt (25-lbs., 1 min du attempt)
Amr M.: 7 + 10 du (30-lbs., 20 du attempts_
Lily S.: 6 + 18 du (17.5-lbs., 20/single/single/double
Inna A.: 6 + 19 du (30-lbs)
Diana G.: 9 + 15 secs. bike (1 min assault bike, 20-lbs. db c&J)
-MPH Outside the Box Scores-
Diana D.: 11 rounds + 4 snatch (20-lbs., cardio complex)
Tom G.: 9 rounds + 20 step-up (20-lbs., 20x step-up, 20″)