Monday, September 13, 2021
In Gym: front squat 5-5-5-5-5 *Begin each round every three minutes. then, practice kipping pull-ups or bar muscle-ups for 10 minutes. At Home: three four-minute rounds, rest exactly one minute between rounds 1-minute plank hold 20x dumbbell/object squat –or– 20x air squat max time in wall squat hold
Sunday, September 12, 2021
In Gym: for time: 30x toes-to-bar 40x single-arm dumbbell snatch @ 50/35-lbs. 50x dumbbell box step-over, 24/20″ box 40x single-arm dumbbell snatch 30x toes-to-bar At Home: for time: 30x virtual toes-to-bar 40x single-arm object snatch –or– 40x touch ground to jump and reach overhead 75x goblet squat –or– 100x air squat with 1-second pause at […]
Saturday, September 11, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 10 minutes: 3x burpee + box jump, 24/20″ platform 3x deadlift @ 225/155-lbs. 6x burpee + box jump 6x deadlift 9x burpee + box jump 9x deadlift… Continue adding three reps to each movement for every additional round. At Home: […]
Friday, September 10, 2021
In Gym: 10 rounds for time: 7x handstand pushup 10x single-leg squat (alternating, total) At Home: 10 rounds for time: 7x atomic pushup 20x lunge
Thursday, September 9, 2021
In Gym: seven rounds, beginning every minute: snatch pull + power snatch seven rounds, beginning every three minutes: 3x power snatch At Home: complete six sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8 standing long jump then, complete six sets, starting every 90 seconds: […]
Wednesday, September 8, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 20 minutes: 5x strict chest-to-bar pull-up 5x front squat @ 185/125-lbs. 40x double under At Home as many rounds as possible in 20 minutes: 5x strict chest-to-bar pull-up –or– 10x sheet row –or– 60-second plank hold 10x object front squat […]
Tuesday, September 7, 2021
In Gym: for time: 75x swing @ 55/35-lbs. 1-mile run 75x swing then, 2-3 rounds: 10-15x dumbbell shoulder press, 1-second hold at top of rep 10-15x dumbbell biceps curl At Home: for time: 75x object swing –or– 50x burpee 1-mile run –or– 3 rounds of (50x jumping jack + 25x sit-up) 75x object swing –or– […]
Monday, September 6, 2021
Rest Day
Sunday, September 5, 2021
Rest day
Saturday, September 4, 2021
In Gym: every minute, on-the-minute, for 20 minutes: minute 1: 10x strict ring dip minute 2: max weighted step-up @ 50/35-lbs. minute 3: 15x pushup minute 4: max weighted step-up At Home: every minute, on-the-minute, for 20 minutes: minute 1: 15x dip option minute 2: max weighted lunge –or– lunge jump minute 3: 15x pushup […]