Monday, May 15, 2023
In Gym: bench press 5-5-3-3-2-2-2 Begin each round every three minutes. then, three rounds for quality: 10-15x weighted pushup 10-15x bent-over row 10-15x dumbbell curl At Home: five sets for quality; rest about one minute between sets: 5-10x wide grip pushup 5-10x pushup 10x (burpee + squat) then, three rounds for quality: 10-15x weighted pushup […]
Sunday, May 14, 2023
In Gym: as many repetitions as possible: 1 minute: double under 1 minute: wall ball @ 20/14-lbs., 10-ft. target 2 minutes: double under 2 minutes: swing @ 55/35-lbs. 3 minutes: double under 3 minutes: dumbbell burpee @ 100/70-lbs. At Home: as many repetitions as possible: 1 minute: mountain climbers 1 minute: single-arm thruster –or– squat […]
Saturday, May 13, 2023
In Gym: for time: 40x hang power snatch @ 95/65-lbs. 50x handstand pushup 20x hang power snatch 25x handstand pushup At Home: for time: 40x single-arm hang power snatch –or– (sit-up + max vertical jump) 50x atomic pushup 40x single-arm hang power snatch –or– (sit-up + max vertical jump) 25x atomic pushup
Friday, May 12, 2023
In Gym: front squat 3-3-3-3-3 Begin each round every three minutes. then, three rounds for time: 15x front squat @ 115/75-lbs. 20x lunge jump At Home: five rounds for time: 15x front squat option 20x lunge jump
Thursday, May 11, 2023
In Gym: as many rounds as possible in 18 minutes: 400m track run 200m single-arm farmer’s carry @ 50/35-lbs. 30x plank pull-through @ 50/35-lbs. At Home: In Gym: as many rounds as possible in 18 minutes: 400m run –or– cardio option 10x single-arm power clean per side 30x plank pull-through –or– 1 minute plank hold
Wednesday, May 10, 2023
In Gym: “Clean & Jerk & Murph” for time: 800m run + six rounds: 4x clean and jerk @ 135/95-lbs. 33x squat 22x pushup 11x pull-up At Home: “Clean & Jerk & Murph” for time: 800m run –or– (4 minute AMRAP of 20 jumping jack + 20 high knees + 5 no pushup burpee) six […]
Tuesday, May 9, 2023
In Gym: for time: 50/40 calorie row 100x dumbbell overhead lunge @ 50/35-lbs. 50x burpee box jump, 24/20″ platform At Home: for time: 50x object swing –or– burpee 100x object overhead lunge –or– 100-150x lunge 50x (burpee + squat)
Monday, May 8, 2023
In Gym: deadlift 5-5-5-3-3-3 These are dead stop deadlifts. Begin each round every three minutes. then, three sets for quality: 10-15x true strict bodyrow + 15x (deficit) pushup At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee […]
Sunday, May 7, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 11 minutes: 5x dumbbell hang power clean 5x dumbbell front squat @ 100/70-lbs. 5x strict ring dip At Home: as many rounds as possible in 11 minutes: 5x object hang power clean –or– star jump 5x object squat –or– 10x […]
Saturday, May 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 160x double under 40x overhead squat @ 95/65-lbs. 40x burpee 120x double under 30x overhead squat 30x burpee 90x double under 20x overhead squat 20x burpee At Home: for time: 160x lateral jump over object 40x single-arm object overhead squat –or– squat with 1-second […]