Tuesday, September 3, 2024
In Gym: for time: 21-15-9 hang power snatch @ 115/75-lbs. box jump, 30/24″ platform At Home: for time: 35-25-15 single-arm power snatch –or– 2x superman squat jump
Sunday, September 1, 2024
In Gym: “Pocket Power Ranger” nine rounds for time: 1x shoulder press @ 115/75-lbs. 7x thruster 9x single-leg squat (alternating, total) At Home: “Pocket Power Ranger” nine rounds for time: 1x object shoulder press –or– 2x atomic pushup 7x object thruster –or– 10x squat jump 12x Bulgarian split squat
Saturday, August 31, 2024
In Gym: five four-minute rounds for max reps: 400m run –or– 1000m bike –or– 18 calorie bike or ski erg max toes-to-bar in remaining time –rest one minute between rounds– At Home: five four-minute rounds for max reps: 400m run max v-up –or– pike-up in remaining time –rest one minute between rounds–
Friday, August 30, 2024
In Gym: Happy 10th MPH Anniversary, Stephen K.! “Krebs Krebs Krebs” for time: 2-minute handstand hold 100m front rack farmer’s carry @ 55/35-lbs. 81x air squat 2-minute max distance handstand walk –or– wall climb 100m front rack farmer’s carry 81x swing @ 55/35-lbs. 2-minute handstand hold 100m front rack farmer’s carry 81x air squat […]
Thursday, August 29, 2024
In Gym: for time: 18-15-12-9-6-3 squat clean @ 135/95-lbs. burpee At Home: for time: 18-15-12-9-6-3 object squat clean –or– 2x squat jump lateral burpee
Wednesday, August 28, 2024
In Gym: for time: 40x box jump over, 24/20″ platform *mandatory step down* 40x step-up @ 50/35-lbs. 1000m row 40x step-up 40x box jump over At Home: 40x lunge jump 40x weighted lunge –or– lunge 1000m run –or– 50x (sit-up + max vertical jump) 40x weighted lunge –or– lunge 40x lunge jump
Tuesday, August 27, 2024
In Gym: push press 5-5-5-5-5-5 Begin each round every three minutes. then, three rounds for quality: 10x dumbbell press, kneeling split stance 10x bent-over row At Home: five rounds for quality: 7-10x heavy object push press –or– atomic pushup 10-20x v-up/pike-up 20x hollow rock
Monday, August 26, 2024
In Gym: “Cindeadlift” as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x deadlift @ 135/95-lbs. At Home: “Cindeadlift” as many rounds as possible in 20 minutes: 5x strict pulling option 10x pushup 15x object deadlift –or– air squat
Sunday, August 25, 2024
In Gym: three rounds for time: 400m medicine ball run @ 20/14-lbs. 100m farmer’s carry @ 110/70-lbs. 40x single-arm overhead lunge @ 50/35-lbs. At Home: three rounds for time: 600m run 100m object farmer’s carry –or– 25x strict sit-up 40x object single-arm overhead lunge –or– 80x lunge
Saturday, August 24, 2024
In Gym: snatch 3-3-3-3-3-3-3 Begin each round every 2.5 minutes. At Home: every minute, on-the-minute, for 16 minutes: even minutes: 10-14 (deadlift + bent-over row) –or– 1 minute of plank up downs odd minutes: 4-8 heavy dumbbell snatch –or–20-30x lunge jump