Tuesday, January 18, 2022
In Gym: back squat 5-5-5-5-5 *Begin each round every four minutes. shoulder press 5-5-5-5-5+ *Begin each round every three minutes. On the final round of 5+, you may do more than 5 reps. At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, three rounds for quality: 16-20x […]
Monday, January 17, 2022
In Gym: “A Lotta Tabata” tabata box jump, 24/20″ platform tabata L-sit tabata handstand hold tabata sit-up *anchored* tabata explosive pushup *to plates* At Home: “A Lotta Tabata” tabata air squat tabata pike-up tabata explosive pushup tabata sit-up *anchored* tabata handstand hold –or– plank up down
Sunday, January 16, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 12 minutes: 10x burpee 10x wall ball, 24/20″ platform then, three rounds for quality: 10 per side: alternating dumbbell single-arm shoulder press 10 per side: dumbbell bent-over row 10 per side: dumbbell biceps curl At Home: as many rounds as […]
Saturday, January 15, 2022
In Gym: five rounds for time: 10x strict chest-to-bar pull-up 10x strict ring dip 25x strict sit-up Compare results to September 10, 2020. At Home: five rounds for time: 10x strict chest-to-bar pull-up –or– 20x sheet row –or– 15x pike-up, 1-second hold at apex 15x dip variation –or– 15x close-grip pushup 25x strict sit-up
Friday, January 14, 2022
In Gym: deadlift 7-7-7-7-7+ *These reps are touch and go. Begin each round every four minutes. On the final round of 7+, you may do more than 7 reps. At Home: as many rounds as possible in 10 minutes: 6x superman, 1-second hold at top of rep 6x dumbbell/object deadlift jump –or– single-leg romanian deadlift, […]
Thursday, January 13, 2022
In Gym: “20.2-ish” as many rounds as possible in 20 minutes: 4x dumbbell hang squat clean @ 100/70-lbs. 6x toes-to-bar 24x double under At Home: “20.2-ish” as many rounds as possible in 20 minutes: 4x object hang squat clean –or– 8x squat drop 6x virtual toes-to-bar 24x alternating toe taps on even rounds/lateral hops on […]
Wednesday, January 12, 2022
In Gym:shoulder press7-7-7-7-7+ Begin each round every three minutes. On the final round of 7+, you may do more than 7 reps. push press5-5-5-5-5 *Begin each round every two minutes. At Home:5 rounds, every 90 seconds:5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds 5-10 dumbbell/object push press –or– 6-10 staggered […]
Tuesday, January 11, 2022
In Gym:four rounds for time:500m row15x box jump, 24/20″ platform15x sumo deadlift high pull @ 95/65-lbs. At Home:four rounds for time:(12x dumbbell renegade row + 12x dumbbell upright row) –or– 20x mountain climber + 20x plank up down15x star jump15x object power clean –or– standing long jump
Monday, January 10, 2022
In Gym: back squat 7-7-7-7-7 then, as many rounds as possible in seven minutes: 20x step-up, 24/20″ platform @ 50/35-lbs. 20x sit-up 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, as many rounds as possible in seven […]
Sunday, January 9, 2022
In Gym: ten rounds: one minute farmer’s hold @ 110/70-lbs. one minute max calorie row one minute rest At Home: complete as many rounds as possible in 15 minutes: 5x (inchworm + pushup) 10x dumbbell/object deadlift –or– single-leg romanian deadlift 15x sit-up