Friday, January 28, 2022
In Gym: as many repetitions as possible in 10 minutes: 3x front squat @ 135/95-lbs. 30x double under 6x front squat 30x double under 9x front squat 30x double under 12x front squat 30x double under… Continue adding three more front squats each round until the end of the AMRAP. At Home: as many repetitions […]
Thursday, January 27, 2022
In Gym: four rounds for time: 500m row 12x bench press @ 155/105-lbs. 21x burpee At Home: four rounds for time: 75x jumping jack + 50x lateral hops 10x object renegade row –or– 20x bodyweight renegade row 12x explosive pushup 21x burpee
Wednesday, January 26, 2022
In Gym: back squat 3-3-3-3-3* *Begin each round every four minutes. then, as many rounds as possible in eight minutes: 7x back squat @ 155/105-lbs. 10x single-arm snatch (alternating, total) At Home: as many rounds as possible in 16 minutes: 7x heavy object squat –or– 21x squat 10x single-arm object snatch (alternating, total) –or– alternating […]
Tuesday, January 25, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 400m run –or– 500/450m row 45x pull-up 400m run –or– 500/450m row 45x handstand pushup 400m run –or– 500/450m row 45x single-leg squat (alternating, total) 400m run –or– 500/450m row 45x toes-to-bar 400m run –or– 500/450m row 45x pushup At Home: for time: 400m […]
Monday, January 24, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: shoulder press 3-3-3-3-3+ On the final round of 3+, you may do more than 3 reps. push jerk 3-3-3-3-3 *Begin each round every two minutes. At Home: 3 sets; rest amply between sets: 5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second […]
Sunday, January 23, 2022
In Gym: for time: 1000m row 75x burpee 200x double under At Home: for time: 800m run 75x burpee 800m run
Saturday, January 22, 2022
In Gym: deadlift 5-5-5-5-5+ *These reps are touch and go. Begin each round every four minutes. On the final round of 5+, you may do more than 5 reps. then, three rounds for quality: 10x barbell good morning 10x barbell Bulgarian split squat per side 1-minute weighted plank hold At Home: two cycles, as many […]
Friday, January 21, 2022
In Gym: five rounds for time: 8x hang power snatch @ 95/65-lbs. 8x overhead squat 10x (burpee + box jump, 24/20″ platform) At Home: five rounds for time: 12x single-arm object power snatch 8x single-arm overhead lunge 10x (burpee + tuck jump)
Thursday, January 20, 2022
In Gym: practice strict muscle-ups or strict ring dips for 10 minutes. “Helen” three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up Compare results to August 26, 2020. At Home: three rounds for time: 400m run –or– 50x jumping jack + 50x mountain climber + 50x high knees 21x object swing –or– […]
Wednesday, January 19, 2022
In Gym: five rounds for time: 21x wall ball, 20/14-lbs., 10-ft. target 9x power clean @ 135/95-lbs. At Home: five rounds for time: 21x single-arm thruster –or– 30x squat jump 9x object power clean –or– sit-up + jump and reach