Monday, June 28, 2021
In Gym: deadlift 7-5-3-1-1-1-1-1 then, bottom-to-bottom Tabata squat At Home: as many rounds as possible in 10 minutes: 16x superman, 1-second hold at top of rep 16x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted 8x inchworm walkout then, bottom-to-bottom Tabata squat
Sunday, June 27, 2021
In Gym: five four-minute cycles, rest one minute between cycles: 400m run 20x lunge jump max weighted step-up @ 50/35-lbs., 24/20″ platform At Home: five four-minute cycles, rest one minute between cycles: 400m run –or– 25x star jump 20x lunge jump max weighted step-up –or– lunge
Saturday, June 26, 2021
In Gym:hang snatch + 3 overhead squat1-1-1-1-1 *Begin each round every three minutes. snatch deadlift3-3-3-3-3 *Begin each round every two minutes. At Home:complete four sets, starting every 90 seconds:4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)8x explosive dumbbell burpee then, complete three sets, starting every 90 seconds:4-6 per side: dumbbell/object […]
Friday, June 25, 2021
In Gym: five rounds for time: 40x double under 8x devil’s press @ 100/70-lbs. 12x chest-to-bar pull-up At Home: five rounds for time: 40x elevated toe tap 8x object devil’s press –or– 2-pushup burpee 12x strict pull-up –or– sheet row –or– rotational sit-up
Thursday, June 24, 2021
In Gym: back squat 5-5-5-5-5 *Begin each round every 3.5 minutes. Then, five rounds for quality: 30-second handstand hold 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, three rounds for quality: 60-second plank hold 20-30x hollow rock
Wednesday, June 23, 2021
In Gym: “MPH Pride” in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout. At Home: “MPH Pride” as many rounds as […]
Tuesday, June 22, 2021
In Gym: three rounds for time: 400m run 20x bench press @ 155/105-lbs. 30x weighted sit-up, 30/20-lbs. At Home: three rounds for time: 400m run –or– (50x jumping jack + 50x lateral agility hop) 20x object push press –or– 15x pushup 30x weighted sit-up –or– strict sit-up
Monday, June 21, 2021
Practice kipping technique for 8-10 minutes. as many rounds as possible in 15 minutes: 2 rounds of “Strict Cindy” 5x strict pull-up 10x pushup 15x air squat 25x swing @ 55/35-lbs. At Home: as many rounds as possible in 15 minutes: 2 rounds of: 5x pull-up/sheet row/pike-up 10x pushup 15x squat 25x object swing –or– […]
Sunday, June 20, 2021
In Gym: for time: 21x single-arm hang power snatch, left arm @ 40/25-lbs. 7x wall climb 21x single-arm hang power snatch, right arm 7x wall climb 15x single-arm hang power snatch, left arm 5x wall climb 15x single-arm hang power snatch, right arm 5x wall climb 9x single-arm hang power snatch, left arm 3x wall […]
Saturday, June 19, 2021
In Gym:five rounds, beginning every four minutes:6x heavy back squat12x (burpee + box jump, 24/20″ platform) Compare results to November 5, 2020. At Home:five rounds, beginning every four minutes:20-30x squat option12x (burpee + tuck jump) Compare results to November 5, 2020.