Monday, November 21, 2022

Monday, November 21, 2022

In Gym:
as many rounds as possible in 15 minutes:
5-10-15-20-25…
calories on rower
overhead squat @ 95/65-lbs.
*Continue adding 5 additional reps each round.

then, every minute, on-the-minute, for eight minutes:
3x strict pull-up option –or– banded muscle-up –or– low ring muscle-up

At Home:
In Gym:
as many rounds as possible in 15 minutes:
4, 6, 8, 10, 12… renegade row –or– 2x bodyweight renegade row
4, 6, 8, 10, 12 object swing –or– 1/2x inchworm

2 Comments

  1. MPH | November 22, 2022 at 7:56 pm
     

    -MPH Inside the Box Scores-
    Nate S.: 25 ohs + 30 cal. (75-lbs.)
    Dan H.: 20 cal. + 6 ohs (65-lbs.)
    Brandon B.: 20 ohs + 25 cal. (75-lbs.)
    Terry A.: 20 ohs + 22 cal. (25-lbs.)
    Andrew S.: 25 ohs + 30 cal. (65-lbs.)
    Adrienne W.: 20 cal. + 12 ohs  (50-lbs.)
    Rami B.: 20 ohs + 25 cal. (55-lbs.)
    Sarah G.: 20 ohs + 15 cal. (15-lbs. 3x ohs)
    Michael O.: 25 ohs + 12 cal. (55-lbs.)
    Chase H.: 25 ohs + 30 cal. (85-lbs.)
    John Sh.: 25 ohs + 30 cal. (75-lbs.)
    Stuart J.: 25 cal. + 10 ohs (60-lbs.)
    Sean Q.: 30 cal. + 1 ohs (95-lbs.)
    Adrian P.: 20 cal. + 2 ohs (75-lbs.)
    Bobby H.: 25 ohs + 5 cal. (65-lbs.)
    Tarek K.: 25 ohs + 1 cal. (55-lbs.)
    Dan B.: 20 cal. + 16 ohs (50-lbs.)
    Mel F.: 30 cal. + 13 ohs (65-lbs.)
    Hanna G.: 25. cal + 3 cal (65-lbs.)
    Dave R.: 30 cal. + 18 ohs (95-lbs.)
    Kate G.: 25 ohs + 27 cals. (65-lbs.)
    RJ A.: 25 ohs + 12 cal (65-lbs.)
    Beau R.: 25 cal. + 10 ohs (65-lbs.)
    Jacob T.: 25 cal. + 25 ohs (65-lbs.)
    Frank P.: 30 cal. + 8 ohs (65-lbs.)
    Matt A.: 25 ohs + 17 cal. (35-lbs. prom)
    Pedro L.: 25 cal.  + 10 ohs (45-lbs.)
    Drew P.: 25 ohs + 17 cal (bike, alt db snatch at 40-lbs.)
    Jesse A.: 25 cal. + 20 ohs (65-lbs.)
    Greg M.: 25 cal. + 25 ohs (50-lbs.)
    Lindsey H.: 25 ohs + 28 cal. (35-lbs.)
    Will H.: 30 cal. + 2 ohs (65-lbs.)
    Charlie S.: 25 cals. + 20 ohs (65-lbs.)
    Yao Z.: 20 ohs + 25 cal. (65-lbs.)
    Matt R.: 30 cals. + 3 ohs (65-lbs.)
    Richard G.: 25 cal. + 25 ohs (50-lbs.)
    Jahari H.: 25 ohs. + 12 cals (95-lbs.)
    Sofia C.: 25 cals. + 22 ohs (30-lbs.) 
    Kara K.: 25 cal. + 25 ohs. (55-lbs.)
    Tommy H.: 30 cal. + 27 ohs (95-lbs.)
    John B.: 25 ohs + 29 cal. (85-lbs.)
    Justin M.: 25 ohs. + 30 cal. (80-lbs)
    Rich H.: 30 ohs + 10 cal. (95-lbs.)
    Morgan M.: 30  ohs + 0 cal. (95-lbs. from the rack)
    Kyle K.: 25 cal. + 7 ohs (45-lbs.)
    Mike L.: 25 cal. + 19 ohs (75-lbs.)
    Haisheng Y.: 25 cal. + 16 ohs (45-lbs.)
    Diana G.: 18 cal. + 6 ohs (30-lbs. prom, 3-6-9-12-15-18 cal. row)
    Sophie Z.: 25 ohs + 16 cal. (40-lbs.)
    Seth B.: 25 ohs + 1 cal. (75-lbs.)
    Bill G.: 25 fs + 20 cal. (bike, 45-lb. dbs. front squat)
    Rony J.: 25 cal. + 25 ohs (50-lbs.)
    Ryan B.: 25 cal. + 15 ohs (45-lbs. prom)

    Reply
  2. MPH | November 22, 2022 at 7:57 pm
     

    -MPH Outside the Box Scores-
    Mark D.: 22 + 10 rr (25-lb. db/15-lb. db)
    Diana D.: 18 + 20 rr (15/10-lb. db)
    Tom G.: 24/24 swing (20/20-lb. db)

    Reply

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