Sunday, May 22, 2022
In Gym: three rounds for time: 21x toes-to-bar 400m run 100x double under At Home: three rounds for time: 21x virtual toes-to-bar 400m run 125x mountain climber
Saturday, May 21, 2022
In Gym: for total time: three rounds: 12x strict handstand pushup 12x dumbbell front rack lunge @ 100/70-lbs. –2 minute rest– three rounds: 12x handstand pushup 24x box jump, 24/20″ platform At Home: for total time: three rounds: 12x atomic pushup 12x object front rack lunge –or– lunge jump –2 minute rest– three rounds: 12x […]
Friday, May 20, 2022
In Gym: “Hope For Refugees” three rounds, as many repetitions as possible: 1 minute: 25-ft. shuttle run 1 minute: dumbbell snatch @ 50/35-lbs. 1 minute: calorie row 1 minute: dumbbell box step-up, 24/20″ platform 1 minute MPH-standard burpee *Rest 1 minute between rounds. At Home: “Hope For Refugees” three rounds, as many repetitions as possible: […]
Thursday, May 19, 2022
In Gym: power clean 3-3-3-3-3 Begin each round every three minutes. clean pull 3-3-3-3 Begin each round every two minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every 2.5 minutes: 30x lunge jump 5-10x dumbbell/object deadlift –or– single-leg romanian deadlift, per side
Wednesday, May 18, 2022
In Gym: Murph Prep 4 in 21 minutes, complete as much as possible of the following: one mile run + three rounds: 5x pull-up 10x pushup 15x air squat + three rounds: 5x chest-to-bar pull-up 10x staggered grip pushup 15x medicine ball squat @ 20/14-lbs. + three rounds: 5x strict pull-up –or– bar muscle-up 10x […]
Tuesday, May 17, 2022
In Gym: as many rounds as possible in 13 minutes: 20x swing @ 55/35-lbs. 10x burpee practice handstands and handstand walking for 10 minutes. At Home: as many rounds as possible in 13 minutes: 20x object swing –or– reverse lunge 10x burpee practice handstands and handstand walking for 10 minutes.
Monday, May 16, 2022
In Gym: front squat 2-2-2-2-2-2 Begin each round every three minutes. then, two rounds for quality: up to 20x unbroken toes-through-rings up to 10x unbroken strict ring dip *may use a weight* 1 minute of max barbell squat jump @ 45/33-lbs. At Home: three rounds, rest exactly one minute between rounds: 1-minute v-hold 20x heavy […]
Sunday, May 15, 2022
In Gym: for time: one mile weight vest run –or– medicine ball carry @ 20/14-lbs. 50x dumbbell power clean @ 100/70-lbs. 800m weight vest run –or– medicine ball carry @ 20/14-lbs. 25x dumbbell power clean @ 100/70-lbs. *If you are wearing a weight vest for this workout, keep it on for the power cleans. At […]
Saturday, May 14, 2022
In Gym: “15.3” as many rounds as possible in 14 minutes: 7x muscle-up 50x wall ball @ 20/14-lbs., 10-ft. target 100x double under Compare results to March 14, 2015. At Home: as many rounds as possible in 14 minutes: 7x strict pull-up –or– sheet row –or– 14x pike-up 50x object single-arm thruster –or– squat jump […]
Friday, May 13, 2022
In Gym: push press 5-5-5-5-5 then, three rounds for time: 15x push press @ 95/65-lbs. 15x burpee At Home: five rounds for time: 15x object push press –or– atomic pushup 15x burpee