Thursday, January 13, 2022
In Gym: “20.2-ish” as many rounds as possible in 20 minutes: 4x dumbbell hang squat clean @ 100/70-lbs. 6x toes-to-bar 24x double under At Home: “20.2-ish” as many rounds as possible in 20 minutes: 4x object hang squat clean –or– 8x squat drop 6x virtual toes-to-bar 24x alternating toe taps on even rounds/lateral hops on […]
Wednesday, January 12, 2022
In Gym:shoulder press7-7-7-7-7+ Begin each round every three minutes. On the final round of 7+, you may do more than 7 reps. push press5-5-5-5-5 *Begin each round every two minutes. At Home:5 rounds, every 90 seconds:5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds 5-10 dumbbell/object push press –or– 6-10 staggered […]
Tuesday, January 11, 2022
In Gym:four rounds for time:500m row15x box jump, 24/20″ platform15x sumo deadlift high pull @ 95/65-lbs. At Home:four rounds for time:(12x dumbbell renegade row + 12x dumbbell upright row) –or– 20x mountain climber + 20x plank up down15x star jump15x object power clean –or– standing long jump
Monday, January 10, 2022
In Gym: back squat 7-7-7-7-7 then, as many rounds as possible in seven minutes: 20x step-up, 24/20″ platform @ 50/35-lbs. 20x sit-up 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, as many rounds as possible in seven […]
Sunday, January 9, 2022
In Gym: ten rounds: one minute farmer’s hold @ 110/70-lbs. one minute max calorie row one minute rest At Home: complete as many rounds as possible in 15 minutes: 5x (inchworm + pushup) 10x dumbbell/object deadlift –or– single-leg romanian deadlift 15x sit-up
Saturday, January 8, 2022
CrossFit MPH – WOD Metcon (No Measure) for time: 63x burpee 63x swing 12x bar muscle-up 42x burpee 42x swing 8x bar muscle-up 21x burpee 21x swing 4x bar muscle-up At Home: for time: 63x burpee –or– 6 rounds cardio complex 63x swing –or– max vertical jump 24x strict pull-up –or– 36x sheet row –or– […]
Friday, January 7, 2022
In Gym: bench press 3-3-3-3-3-3 *Begin each round every three minutes. then, practice handstands for 12 minutes. At Home: four four-minute cycles, complete as many rounds as possible within the cycle and rest exactly one minute between cycles: 5x explosive pushup 10x staggered grip pushup 10x dumbbell bent-over row –or– 20x strict sit-up 20x hollow […]
Thursday, January 6, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 15 minutes: 1, 2, 3, 4… toes-to-bar 2, 4, 6, 8… single-arm snatch @ 50/35-lbs. (alternating, total) 1, 2, 3, 4… box jump, 32/28″ platform Continue adding reps for each consecutive round in this pattern until the end of the […]
Wednesday, January 5, 2022
In Gym:five rounds for time:20x pushup20x front squat @ 95/65-lbs. At Home:five rounds for time:20x pushup20x object front squat –or– 25x squat with 1-second pause at bottom
Tuesday, January 4, 2022
In Gym: power clean + 2 split jerk 1-1-1-1-1-1-1 *Begin each set every three minutes. then, four rounds: 1 minute max bar-facing burpee –1 minute rest– At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup then, four rounds: 1 minute max bar-facing burpee –1 minute rest–