Wednesday, December 30, 2020
for time: 30x burpee 60x pike-up –or– v-up 60x box jump, 24/20″ platform –or– tuck jump 60x back rack lunge @ 95/65-lbs. –or– 120x lunge 30x burpee
Tuesday, December 29, 2020
In Gym: five rounds, every two minutes: 2x power clean five rounds, every two minutes: 5x deadlift five rounds, every 90 seconds: 30 seconds in a handstand, on the wall or freestanding At Home: five rounds, every two minutes: 30x mountain climber 5-10x power clean –or– standing long jump five rounds, every two minutes: 20x […]
Monday, December 28, 2020
“Angry Angie” two rounds for time: 50x pull-up –or– 50x sheet row –or– 2x bodyweight renegade row 50x pushup 50x sit-up 50x squat
Sunday, December 27, 2020
In Gym: 2 thruster + 2 push press 1-1-1-1-1 At Home: five rounds for time: 10x dumbbell/object thruster –or– 10x atomic pushup + 10x squat jump 10x dumbbell/object push press –or– 10-20x staggered grip pushup
Saturday, December 26, 2020
In Gym: “Bad Dream” for time: 60x lunge @ 50/35-lbs. 60x step-up @ 50/35-lbs., 28/24″ platform 8x wall climb 40x lunge 40x step-up 6x wall climb 20x lunge 20x step-up 4x wall climb At Home: “Bad Dream” for time: 60x dumbbell/object lunge –or– 90x lunge 60x dumbbell/object step-up –or– 60x squat 16x inchworm 40x dumbbell/object […]
Friday, December 25, 2020
Choose One: “Naughty” or “Nice” Option 1: “Nice” every minute, on-the-minute, for 12 minutes: 6-10x pushup 6-10x strict sit-up Option 2: “Naughty” every minute, on-the-minute, for 12 minutes: 6-10x pushup 6-10x strict sit-up 6-10x air squat
Thursday, December 24, 2020
for time: 150x burpee Compare results to November 23, 2009.
Wednesday, December 23, 2020
In Gym: front squat 5-5-5-5-5 Compare results to November 16, 2020. then, practice strict 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
Tuesday, December 22, 2020
In Gym: as many rounds as possible in 20 minutes: 250m row 5x clean and jerk @ 135/95-lbs. At Home: as many rounds as possible in 20 minutes: 20x skipping in place + 20 jumping jack 10x (2 bodyweight renegade row + pushup) 10x dumbbell/object clean and jerk –or– atomic pushup
Monday, December 21, 2020
Happy 10 Years With MPH, Dave R.! In Gym: “Davidends” three rounds, each for time; begin every five minutes: 15x overhead squat, 1-second hold at bottom of each repetition @ 95/65-lbs. 20x box jump, 24/20″ platform up to 25x toes-to-bar At Home: “Davidends” three rounds, each for time; begin every five minutes: 15-20x goblet squat, […]