Thursday, April 28, 2022
In Gym: bench press 7-7-5-5-3-3-3-3 *Begin each round every 3.5 minutes. then, three rounds; rest amply between rounds: 1 minute handstand hold 20x alternating single-arm dumbbell shoulder press At Home: four rounds for time: 15x explosive pushup 15x burpee three rounds; rest amply between rounds: 1 minute handstand hold –or– atomic pushup hold 20x alternating […]
Wednesday, April 27, 2022
Happy Birthday, Coach Hanna! In Gym: “Too Young Too Fit” as many rounds as possible in 21 minutes: 4x toes-to-bar 2x deadlift @ 315/225-lbs. 7x box jump over, 24/20″ platform At Home: In Gym: “Too Young Too Fit” as many rounds as possible in 21 minutes: 8x v-up 4-8x object deadlift –or– inchworm 7x star […]
Tuesday, April 26, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: split jerk 3-3-3-3-3 *Begin each round every three minutes. then, three rounds for quality: 20x dumbbell front rack step-up, 24/20″ platform At Home: as many rounds as possible in seven minutes: 6x object shoulder press + 6x object push press –or– (6x staggered grip pushup + […]
Monday, April 25, 2022
“Murph Prep 1” In Gym: as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x wall ball @ 20/14-lbs., 10/9-ft. target At Home: as many rounds as possible in 20 minutes: 5x strict pull-up –or– 10x sheet row –or– 10x bent-over row –or– 10x plank up down 10x pushup 15x light […]
Sunday, April 24, 2022
In Gym: five rounds for time: 40x walking lunge 20x single-arm snatch @ 50/35-lbs. At Home: five rounds for time: 40x walking lunge 20x object single-arm snatch –or– (sit-up + max vertical jump)
Saturday, April 23, 2022
In Gym: overhead squat 5-5-5-5-5 then, every minute, on-the-minute, for 10 minutes: 15x burpee At Home: seven rounds: 45 seconds max squat option –rest 90 seconds– then, every minute, on-the-minute, for 10 minutes: 15x burpee
Friday, April 22, 2022
In Gym: “Fight Gone Bad!” three rounds for max reps: 1 minute: wall ball @ 20/14-lbs. (reps) 1 minute: sumo deadlift high-pull @ 75/55-lbs. (reps) 1 minute: box jump, 20″ platform (reps) 1 minute: push press @ 75/55-lbs. (reps) 1 minute: row (calories) 1 minute: rest In this workout you will move from each of […]
Thursday, April 21, 2022
In Gym: all for time: 15-12-9: strict handstand pushup *Complete 21 sit-ups after each set. 15-12-9: strict ring dip *Complete 21 sit-ups after each set. 15-12-9: pushup *Complete 21 sit-ups after each set. At Home: all for time: 15-12-9: atomic pushup *Complete 21 sit-ups after each set. 15-12-9: staggered grip pushup *Complete 21 sit-ups after […]
Wednesday, April 20, 2022
In Gym: front squat 3-3-3-3-3-3 Begin each round every three minutes. then, three sets, rest amply between rounds: 15x heavy thruster At Home: five rounds for time: 10x object Bulgarian split squat –or– 20x bodyweight Bulgarian split squat 10x object thruster –or– 20x squat jump 10x object renegade row –or– 30x bodyweight renegade row
Tuesday, April 19, 2022
In Gym: five rounds for time: 400m run 20x pull-up At Home: five rounds for time: 400m run –or– (100x mountain climber + 10x squat jump) 20x strict pull-up –or– sheet row –or– bent-over row