Sunday, January 23, 2022
In Gym: for time: 1000m row 75x burpee 200x double under At Home: for time: 800m run 75x burpee 800m run
Saturday, January 22, 2022
In Gym: deadlift 5-5-5-5-5+ *These reps are touch and go. Begin each round every four minutes. On the final round of 5+, you may do more than 5 reps. then, three rounds for quality: 10x barbell good morning 10x barbell Bulgarian split squat per side 1-minute weighted plank hold At Home: two cycles, as many […]
Friday, January 21, 2022
In Gym: five rounds for time: 8x hang power snatch @ 95/65-lbs. 8x overhead squat 10x (burpee + box jump, 24/20″ platform) At Home: five rounds for time: 12x single-arm object power snatch 8x single-arm overhead lunge 10x (burpee + tuck jump)
Thursday, January 20, 2022
In Gym: practice strict muscle-ups or strict ring dips for 10 minutes. “Helen” three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up Compare results to August 26, 2020. At Home: three rounds for time: 400m run –or– 50x jumping jack + 50x mountain climber + 50x high knees 21x object swing –or– […]
Wednesday, January 19, 2022
In Gym: five rounds for time: 21x wall ball, 20/14-lbs., 10-ft. target 9x power clean @ 135/95-lbs. At Home: five rounds for time: 21x single-arm thruster –or– 30x squat jump 9x object power clean –or– sit-up + jump and reach
Tuesday, January 18, 2022
In Gym: back squat 5-5-5-5-5 *Begin each round every four minutes. shoulder press 5-5-5-5-5+ *Begin each round every three minutes. On the final round of 5+, you may do more than 5 reps. At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, three rounds for quality: 16-20x […]
Monday, January 17, 2022
In Gym: “A Lotta Tabata” tabata box jump, 24/20″ platform tabata L-sit tabata handstand hold tabata sit-up *anchored* tabata explosive pushup *to plates* At Home: “A Lotta Tabata” tabata air squat tabata pike-up tabata explosive pushup tabata sit-up *anchored* tabata handstand hold –or– plank up down
Sunday, January 16, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 12 minutes: 10x burpee 10x wall ball, 24/20″ platform then, three rounds for quality: 10 per side: alternating dumbbell single-arm shoulder press 10 per side: dumbbell bent-over row 10 per side: dumbbell biceps curl At Home: as many rounds as […]
Saturday, January 15, 2022
In Gym: five rounds for time: 10x strict chest-to-bar pull-up 10x strict ring dip 25x strict sit-up Compare results to September 10, 2020. At Home: five rounds for time: 10x strict chest-to-bar pull-up –or– 20x sheet row –or– 15x pike-up, 1-second hold at apex 15x dip variation –or– 15x close-grip pushup 25x strict sit-up
Friday, January 14, 2022
In Gym: deadlift 7-7-7-7-7+ *These reps are touch and go. Begin each round every four minutes. On the final round of 7+, you may do more than 7 reps. At Home: as many rounds as possible in 10 minutes: 6x superman, 1-second hold at top of rep 6x dumbbell/object deadlift jump –or– single-leg romanian deadlift, […]