In Gym:
five rounds for time:
21x wall ball, 20/14-lbs., 10-ft. target
9x power clean @ 135/95-lbs.

At Home:
five rounds for time:
21x single-arm thruster –or– 30x squat jump
9x object power clean –or– sit-up + jump and reach

In Gym:
back squat
5-5-5-5-5

*Begin each round every four minutes.

shoulder press
5-5-5-5-5+

*Begin each round every three minutes. On the final round of 5+, you may do more than 5 reps.

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat + max squat hold (unweighted)
then, three rounds for quality:
16-20x Bulgarian split squat –or– reverse lunge
10x dumbbell/object shoulder press –or– atomic pushup

In Gym:
“A Lotta Tabata”
tabata box jump, 24/20″ platform
tabata L-sit
tabata handstand hold
tabata sit-up *anchored*
tabata explosive pushup *to plates*

At Home:
“A Lotta Tabata”
tabata air squat
tabata pike-up
tabata explosive pushup
tabata sit-up *anchored*

tabata handstand hold –or– plank up down

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

as many rounds as possible in 12 minutes:

10x burpee

10x wall ball, 24/20″ platform

then, three rounds for quality:

10 per side: alternating dumbbell single-arm shoulder press

10 per side: dumbbell bent-over row

10 per side: dumbbell biceps curl

At Home:

as many rounds as possible in 12 minutes:

10x burpee

10x single-arm thruster –or– squat jump

then, three rounds for quality:

Option #1: 10 per side: alternating dumbbell single-arm shoulder press + 10 per side: dumbbell biceps curl

10 per side: dumbbell bent-over row

Option #2: 20-30x hollow rock +

20-30x superman

In Gym:
five rounds for time:
10x strict chest-to-bar pull-up
10x strict ring dip
25x strict sit-up

Compare results to September 10, 2020.

At Home:
five rounds for time:
10x strict chest-to-bar pull-up –or– 20x sheet row –or– 15x pike-up, 1-second hold at apex
15x dip variation –or– 15x close-grip pushup
25x strict sit-up

In Gym:
deadlift
7-7-7-7-7+

*These reps are touch and go. Begin each round every four minutes. On the final round of 7+, you may do more than 7 reps.

At Home:
as many rounds as possible in 10 minutes:
6x superman, 1-second hold at top of rep
6x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted
6x dumbbell reverse lunge –or– 12x reverse lunge

In Gym:
“20.2-ish”
as many rounds as possible in 20 minutes:
4x dumbbell hang squat clean @ 100/70-lbs.
6x toes-to-bar
24x double under

At Home:
“20.2-ish”
as many rounds as possible in 20 minutes:
4x object hang squat clean –or– 8x squat drop
6x virtual toes-to-bar
24x alternating toe taps on even rounds/lateral hops on odd rounds

In Gym:
shoulder press
7-7-7-7-7+

Begin each round every three minutes. On the final round of 7+, you may do more than 7 reps.

push press
5-5-5-5-5

*Begin each round every two minutes.

At Home:
5 rounds, every 90 seconds:
5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup

5 rounds, every 90 seconds

5-10 dumbbell/object push press –or– 6-10 staggered grip pushup

In Gym:
four rounds for time:
500m row
15x box jump, 24/20″ platform
15x sumo deadlift high pull @ 95/65-lbs.

At Home:
four rounds for time:
(12x dumbbell renegade row + 12x dumbbell upright row) –or– 20x mountain climber + 20x plank up down
15x star jump
15x object power clean –or– standing long jump

In Gym:
back squat
7-7-7-7-7

then, as many rounds as possible in seven minutes:
20x step-up, 24/20″ platform @ 50/35-lbs.
20x sit-up

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, as many rounds as possible in seven minutes:

20x lunge –or– step-up (use dumbbell/object if you have one)

20x sit-up