Tuesday, June 15, 2021
In Gym: as many rounds as possible in 20 minutes: 400m run 20x pull-up 25x pushup At Home: as many rounds as possible in 20 minutes: 400m run –or– (75x jumping jack) 20x sheet row –or– rotational sit-up 25x pushup
Monday, June 14, 2021
In Gym: five rounds, beginning every three minutes: 1 hang power clean + 1 hang squat clean five rounds, beginning every two minutes: 10x front squat At Home: five rounds, every three minutes: 30-second wall sit hold + 5x standing long jump + 1-minute plank hold then, five rounds, every minute: 10 object front squat […]
Sunday, June 13, 2021
In Gym:as many rounds as possible in 15 minutes:30x walking lunge10x devil’s press @ 45/35-lbs.–rest 30 seconds– At Home:as many rounds as possible in 15 minutes:30x walking lunge10x MPH-standard burpee–rest 30 seconds–
Saturday, June 12, 2021
In Gym: overhead squat 5-5-5-5-5 *Begin each round every four minutes. then, three rounds for quality: 10x barbell bent-over row 20x barbell weighted lunge At Home: seven rounds: 45 seconds max squat option –rest 90 seconds– then, three rounds for quality: 10x bent-over row –or– 20x scapular pushup 10x object weighted lunge –or– 15x Bulgarian […]
Friday, June 11, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: 10 rounds for time: 7x wall ball @ 20/14-lbs. 7x pull-up At Home: 10 rounds for time: 7x single-arm thruster –or– squat jump 7x sheet row –or– dumbbell renegade row –or– 14x renegade row
Thursday, June 10, 2021
In Gym: as many repetitions as possible: 5 minutes of double unders 5 minutes of clean and jerks @ 95/65-lbs. 3 minutes of double unders 3 minutes of clean and jerks 1 minute of double unders 1 minute of clean and jerks At Home: as many repetitions as possible: 4 minutes of burpees 4 minutes […]
Wednesday, June 9, 2021
In Gym: as many rounds as possible in 18 minutes*: 200m weighted run 10x ring dip 20x single-leg squat (alternating, total) *You have the option to use a 20/14-lb. weight vest for the workout, OR a 20/14-lb. med ball for just the running section. At Home: as many rounds as possible in 18 minutes*: 30x […]
Tuesday, June 8, 2021
In Gym: seven rounds, beginning every minute: snatch pull + power snatch seven rounds, beginning every two minutes: 2x 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: […]
Monday, June 7, 2021
In Gym: for time: 400m run 21x dumbbell shoulder-to-overhead @ 100/70-lbs. 400m run 18x dumbbell shoulder-to-overhead 400m run 15x dumbbell shoulder-to-overhead 400m run At Home: for time: 400m run –or– 50x mountain climber + 50x high knees 21x object shoulder-to-overhead –or– atomic pushup 400m run –or– 50x mountain climber + 50x high knees 18x object […]
Sunday, June 6, 2021
In Gym: as many rounds as possible in 15 minutes: 1-2-3-4-5-6-7-8-9-10… box jump over, 24/20″ platform strict bodyrow strict sit-up *Add a repetition each round. At Home: as many rounds as possible in 15 minutes: 1-2-3-4-5-6-7-8-9-10… (squat + squat jump) sheet row –or– 2x superman strict sit-up