Categorized as: workout of the day

Friday, June 2, 2021

In Gym:
as many rounds as possible in 20 minutes:
400m run
20x single-arm snatch, 50/35-lbs.
14x box jump, 30/24″ platform

At Home:
as many rounds as possible in 20 minutes:
40x jumping jack
40x lateral hop, 2-ft.
20x single-arm object snatch –or– 12x rotational pushup
14x object lunge –or– tuck jump

Thursday, July 1, 2021

In Gym:
“Narf”
for time:
9-15-21
pull-up
thruster @ 95/65-lbs.

Compare results to November 14, 2012.

then, find a 2 rep max thruster in 10 minutes (from the rack).

At Home:
“Narf”
for time:
9-15-21
pull-up –or– sheet row –or– 2x strict sit-up
object thruster –or– 2x squat jump

Wednesday, June 30, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

for time:

30x strict handstand pushup

500m row

40x ring dip

500m row

50x pushup

500m row

At Home:

for time:

40x atomic pushup

100x mountain climber

50x high knees

40x dip option

100x mountain climber

50x high knees

40x pushup

100x mountain climber

50x high knees

Tuesday, June 29, 2021

In Gym:
four rounds, rest one minute between rounds:
1 minute max rope climb *each rope climb counts for 5 points*
1 minute max hang power clean @ 115/75-lbs.
1 minute max wall ball @ 20/14-lbs., 10-ft. target

At Home:
four rounds, rest one minute between rounds:
1 minute max virtual toes-to-bar
1 minute max object hang power clean –or- standing long jump
1 minute max single-arm thruster –or– burpee

Monday, June 28, 2021

In Gym:
deadlift
7-5-3-1-1-1-1-1

then, bottom-to-bottom Tabata squat

At Home:
as many rounds as possible in 10 minutes:
16x superman, 1-second hold at top of rep
16x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted
8x inchworm walkout

then, bottom-to-bottom Tabata squat

Sunday, June 27, 2021

In Gym:
five four-minute cycles, rest one minute between cycles:
400m run
20x lunge jump
max weighted step-up @ 50/35-lbs., 24/20″ platform

At Home:
five four-minute cycles, rest one minute between cycles:
400m run –or– 25x star jump
20x lunge jump
max weighted step-up –or– lunge

Saturday, June 26, 2021

In Gym:
hang snatch + 3 overhead squat
1-1-1-1-1

*Begin each round every three minutes.

snatch deadlift
3-3-3-3-3

*Begin each round every two minutes.

At Home:
complete four sets, starting every 90 seconds:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)
8x explosive dumbbell burpee

then, complete three sets, starting every 90 seconds:
4-6 per side: dumbbell/object power snatch –or– 12 max vertical jump
10x dumbbell/object pause squat –or– 20x bodyweight pause squat

Friday, June 25, 2021

In Gym:
five rounds for time:
40x double under
8x devil’s press @ 100/70-lbs.
12x chest-to-bar pull-up

At Home:
five rounds for time:
40x elevated toe tap
8x object devil’s press –or– 2-pushup burpee
12x strict pull-up –or– sheet row –or– rotational sit-up

Thursday, June 24, 2021

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

*Begin each round every 3.5 minutes.

Then, five rounds for quality:
30-second handstand hold

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, three rounds for quality:
60-second plank hold
20-30x hollow rock