Thursday, September 23, 2021
In Gym: bench press 10-10-7-7-5-5-5 Begin each round every three minutes. then, practice butterfly, kipping, or strict pull-ups for 10 minutes. At Home: four two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles: 10x pushup, 2-second hold at 90 degrees on the descent 5x staggered grip […]
Wednesday, September 22, 2021
In Gym:four cycles for max repetitions:1 minute max strict sit-up1 minute max box jump, 30/24″ platform–rest one minute–2 minutes max row (calories)–rest one minute– At Home:four cycles for max repetitions:1 minute max strict sit-up1 minute max tuck jump–rest one minute–2 minutes max light object swing –or– rotational sit-up–rest one minute–
Tuesday, September 21, 2021
In Gym: overhead squat (from the rack) 2-2-2-2-2 Begin each round every three minutes. then, “Jeremy” for time: 21-15-9 overhead squat @ 95/65-lbs. burpee Compare results to September 8, 2016. At Home: “Jeremy At Home” for time: 27-21-15-9 goblet squat –or– 2x squat with 1-second pause at bottom of each rep burpee
Monday, September 20, 2021
In Gym: five rounds for time: 21x deadlift @ 185/125-lbs. 400m run then, one round for quality: max kipping pull-up At Home: five rounds for time: 21x object deadlift –or– 15x inchworm 400m run –or– 50x jumping jack + 50x high knees then, one round for quality: max strict pull-up –or– sheet row –or– dumbbell […]
Sunday, September 19, 2021
In Gym: four rounds for time: 80x walking lunge 40x sit-up 100m farmer’s carry @ 100/70-lbs. At Home: four rounds for time: 80x walking lunge 40x sit-up 45-second side plank, left 45-second side plank, right
Saturday, September 18, 2021
In Gym: shoulder press 5-5-5-5-5 Begin each round every three minutes. weighted ring dip 5-5-5-5-5 Begin each round every two minutes. At Home: 3 sets; rest amply between sets: 5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max staggered grip pushup then, 3 […]
Friday, September 17, 2021
In Gym:15 rounds for time:1x clean @ 225/155-lbs.5x (burpee + box jump, 24/20″ platform) Compare results to September 16, 2020. At Home:15 rounds for time:3x dumbbell/object clean –or– 5x bodyweight renegade row7x lateral burpee
Thursday, September 16, 2021
“Ginger Spice” as many rounds as possible in 20 minutes: 400m run 20x single-arm push press @ 50/35-lbs. 10x chest-to-bar pull-up Compare results to September 20, 2020. At Home: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run –or– 2 rounds of (30x skipping in place + 15x 3-point agility hop) 20x single-arm […]
Wednesday, September 15, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: in teams of two, three rounds for time: 80 calorie row 800m run *One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round as 20 calorie rows and 200m running intervals. At Home: five rounds for time: 40x […]
Tuesday, September 14, 2021
In Gym: “Perfect Tens” as many rounds as possible in 10 minutes: 10x hang power snatch @ 75/55-lbs. 10x pushup –rest three minutes– as many rounds as possible in 10 minutes: 10x thruster @ 75/55-lbs. 25x double under At Home: “Perfect Tens” as many rounds as possible in 10 minutes: 10x object hang power snatch […]