Monday, August 22, 2022
In Gym: two rounds for time: 12x dumbbell hang power clean 12x dumbbell front rack lunge @ 100/70-lbs. 400m run 12x dumbbell hang power clean 12x dumbbell front rack lunge 25x box jump, 30/24″ platform At Home: two rounds for time: (12x object hang power clean + 12x object front rack lunge) –or– 30-40x lunge […]
Sunday, August 21, 2022
In Gym: as many rounds as possible in 18 minutes: 10x sumo deadlift high-pull @ 95/65-lbs. 15x pushup 30x double under At Home: as many rounds as possible in 18 minutes: 10x object swing –or–plank up down 15x pushup 200m run
Saturday, August 20, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: front squat 5-5-5-3-3-3 *Begin each round every three minutes. then, three sets, rest between sets: 10 per side: dumbbell Bulgarian split squat At Home: five rounds for time: 10x object Bulgarian split squat –or– 20x bodyweight Bulgarian split squat 10x object thruster –or– 20x squat jump […]
Friday, August 19, 2022
In Gym: “MPH Up and Over” for time: 3 rounds: 12x ring muscle-up 25x box jump over, 24/20″ platform 30x weighted sit-up @ 30/20-lbs. + 25m weighted lunge @ 100/70-lbs. At Home: “MPH Up and Over” for time: 3 rounds: 25x dip option 25x (air squat + 2 lateral hop) 30x weighted sit-up –or– 90-second […]
Thursday, August 18, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: power clean 3-3-2-2-2-1-1-1 *Begin each round every 2.5 minutes. then, in teams of two, for time: 100x hang power clean @ 115/75-lbs. (alternate every 10 reps) 100x burpee (alternate every 10 reps) At Home: 10 rounds for time: 10x object hang power clean –or– star jump […]
Wednesday, August 17, 2022
In Gym:as many rounds as possible in 15 minutes:5x bench press @ 185/125-lbs.21/17 calorie row At Home:as many rounds as possible in 15 minutes:8x hand-release pushup20x object weighted lunge –or– lunge
Tuesday, August 16, 2022
In Gym: four sets for quality: 3 per side: dumbbell Turkish get-up 5 per side: dumbbell single-arm overhead squat then, “MPH Hat Trick” three rounds for total time, rounds begin every six minutes: 25x wall ball @ 20/14-lbs., 10-ft. 8x dumbbell power snatch @ 70/55-lbs. 150m sprint four sets for quality: 3 per side: object […]
Monday, August 15, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: “Run and Row to Work” for time: 50x toes-to-bar 1-mile run 50x chest-to-bar pull-up 1200m row At Home: “Run and Row to Work” for time: 50x virtual toes-to-bar 1-mile run –or– 100x no pushup burpee 50x strict pull-up –or– 75x sheet row –or– 50x weighted renegade […]
Sunday, August 14, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: five rounds, begin each round every six minutes: 500m row 10x double under crossover (1 minute time limit) –or– 20x single under crossover –or– 1 minute max double unders 100m farmer’s carry @ 100/70-lbs. This workout is scored by all five times. At Home: five rounds, […]
Saturday, August 13, 2022
In Gym: every minute, on-the-minute, for 8 minutes: odd minutes: 2x overhead squat even minutes: 2x thruster *Bar is pulled from the rack. then, “Burpee Lullaby” two rounds for time*: 25x thruster @ 95/65-lbs. 25x overhead squat *At the start of each minute, four burpees must be completed before moving to the barbell. *Bar is […]