Tuesday, November 10, 2020
five rounds for time: 15x strict ring dip –or– dip option 400m run –or– (50x mountain climber + 50x jumping jack)
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[vcv_menu key=”primary-navigation”] MEMBERS – REGISTER FOR CLASS HERE! MPH IN 100 WORDS™ MPH provides serious fitness for everyone, group training and first class coaching. Quality, effort, and consistency matter most. We use functional movements (squats, deadlifts, presses, pull-ups, pushups, sit-ups, gymnastics, Olympic lifts, running, rowing), combine them infinitely and perform them in intense and effective […]
Monday, November 9, 2020
as many rounds as possible in 11 minutes: 5x power snatch @ 95/65-lbs. –or– 10x single-arm snatch –or– standing long jump 5x overhead squat –or– 5x goblet squat –or– 15x squat 5x strict pull-up –or– 10x sheet row –or– 10x pushup
Sunday, November 8, 2020
in teams of two, for time: 200x step-up @ 50/35-lbs., 24/20″ platform –or– lunge option 200x lunge jump 100x box jump, 24/20″ platform –or– max vertical jump 200x sit-up 200x air squat *Partners will complete the step-ups, lunge jumps and box jumps with only one person working at a time. Partners will complete the sit-ups […]
Saturday, November 7, 2020
In Gym: push press 5-5-5-5-5 Compare results to August 10, 2018. 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 explosive pushup then, 3 sets; rest amply between sets: 30-second handstand hold –or– 1-minute plank […]
Friday, November 6, 2020
for time: 21-15-9* toes-to-bar –or– 2x alternate arm and leg pike-up single-arm snatch, right @ 50/35-lbs. –or– 4x superman single-arm snatch, left 4x double under –or– 4x agility lateral hop over object
Thursday, November 5, 2020
In Gym: five rounds, beginning every four minutes: 6x heavy back squat 12x (burpee + box jump, 24/20″ platform) At Home: five rounds, beginning every four minutes: 20-30x squat option 12x (burpee + tuck jump)
Wednesday, November 4, 2020
three rounds for time: 400m run –or– 100 mountain climber 21x swing @ 55/35-lbs. –or– 21x strict sit-up 12x strict handstand pushup –or– atomic pushup
Tuesday, November 3, 2020
“Step Up To Vote” in teams of two, as many repetitions as possible in 15 minutes: weighted step-up @ 50/35-lbs., 20″ platform –or– lunge option –rest two minutes– as many rounds as possible in 15 minutes*: 500m row –or– 20x burpee 200m run –or– 2 sets of (25x high knees + 25x jumping jack) *Partners […]
Monday, November 2, 2020
In Gym: hang snatch 3-3-3-3-3 then, complete 12 minutes of bar muscle-up, chest-to-bar pull-up or pull-up practice. At Home: five two minute rounds, rest exactly one minute between rounds: 12x standing long jump max pull-up –or– sheet row –or– pushup