Monday, May 9, 2022
In Gym: for time: 3-6-9-12-15-15-12-9-6-3 deadlift @ 155/105-lbs. box jump over, 24/20″ platform At Home: for time: 3-6-9-12-15-15-12-9-6-3 object deadlift –or– sit-up + max vertical jump lunge jump
Sunday, May 8, 2022
In Gym: In 18 minutes, complete a 400m farmer’s carry @ 100/70-lbs. buy-in, and then as many rounds as possible in the remaining time of: 5x strict ring dip 10x strict sit-up 15x goblet squat @ 50/35-lbs. At Home: In 18 minutes, complete an 800m run, and then as many rounds as possible in the […]
Saturday, May 7, 2022
In Gym: for time: 50-40-30-20-10 single-arm snatch @ 50/35-lbs. (alternating, total) *After each round, complete 50x double under and 9x strict pull-up. At Home: for time: 50-40-30-20-10 object single-arm snatch (alternating, total) *After each round, complete 50x high knees and 9x MPH-standard burpee
Friday, May 6, 2022
In Gym: back squat 5-5-5-3-3-3 *Begin each round every four minutes. then, three sets for quality: 8 pause squat @ 50% heaviest weight for the day 12 dumbbell renegade row (alternating, total) At Home: four rounds, rest amply between rounds: 10x object lunge jump + 10x object squat + max wall squat –or– 15x lunge […]
Thursday, May 5, 2022
In Gym: every minute, on-the-minute, for 15 minutes: minute 1: legless rope climb –or– rope climb minute 2: box jump, 24″ platform minute 3: handstand hold (freestanding is an option) then, three sets for quality: 10-20x weight vest/unweighted pushup 400m weight vest/unweighted run At Home: every minute, on-the-minute, for 15 minutes: minute 1: row option […]
Wednesday, May 4, 2022
four rounds for time: row, 21/18 calories 21x push press @ 115/75-lbs. Compare results to July 27, 2020. At Home: four rounds for time: run 400m –or– 2x (30x jumping jack + 30x high knees + 5x no pushup burpee) 21x object push press –or– 21x atomic pushup
Tuesday, May 5, 2022
In Gym: Murph Prep 2: “Half Murph” for time: 800m run + 50x pull-up 100x pushup 150x air squat + 800m run *Partition the pull-ups, pushups and air squats any way you want! At Home: Murph Prep 2: “Half Murph” for time: 800m run (or 4 rounds of 50x jumping jack + 50x high knees) […]
Sunday, May 1, 2022
In Gym: Tabata Mash-Up: Row + Sit-up + Row + Standing Long Jump Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are a row for calories, the second eight intervals are anchored strict sit-ups, the third eight intervals are a row for calories and […]
Saturday, April 30, 2022
In Gym: for time: 100x double under + 30x power snatch @ 135/95-lbs. + 100x double under At Home: for time: 800m run + 60x single-arm object power snatch –or– 60x (squat + squat drop) 800m run
Friday, April 29, 2022
In Gym: in teams of two, three rounds for max reps: 2 minutes: max ring pull-up 2 minutes: max burpee 2 minutes: max calories on rower 2 minutes: rest *Partners work one at a time on the pull-ups, and at the same time on the burpees and rower. At Home: three rounds for max reps: […]