Sunday, August 15, 2021
In Gym: as many rounds as possible in 18 minutes: 200m run 12x staggered grip pushup 250m row 12x staggered grip pushup At Home: as many rounds as possible in 18 minutes: run two minutes 12x staggered grip pushup 2-minute farmer’s hold –or– 1-minute plank hold 12x staggered grip pushup
Saturday, August 14, 2021
In Gym: 15 rounds for time: 5x thruster @ 95/65-lbs. 5x toes-to-bar At Home: 15 rounds for time: 5x single-arm object thruster –or– squat jump 5x strict hanging knee raise –or– virtual toes-to-bar
Friday, August 13, 2021
deadlift 10-7-5-5-5-5-5 *Begin each round every 3.5 minutes then, two rounds for quality; rest amply between rounds: 5-8 strict ring dip –or– weighted strict ring dip 90-second plank hold At Home: four rounds for time: 15x devil’s press –or– (burpee + tuck jump) 15x single-arm snatch, right –or– 30x superman 15x single-arm snatch, left –or– […]
Thursday, August 12, 2021
In Gym: for time: 600m row 60x chest-to-bar pull-up 20x back rack lunge @ 115/75-lbs. 20x front rack lunge 20x overhead lunge At Home: for time: 60x mountain climber 60x shoulder tap 20x plank up down 60x sheet row –or– 60x dumbbell bent-over row –or– 60x rotational sit-up 40x object front rack lunge –or– 40x […]
Wednesday, August 11, 2021
In Gym:three rounds for time:50x double under10x dumbbell front squat @ 50/35-lb. dbs15x lateral burpee At Home:three rounds for time:50x elevated toe tap15x object front squat –or– 25 squat with a 1-second pause at bottom15x lateral burpee
Tuesday, August 10, 2021
In Gym:hang power snatch + overhead squat1-1-1-1-1-1 *Begin each round every minute. hang snatch2-2-2-2-2-2 *Begin each round every three minutes. At Home:complete four sets, starting every 90 seconds:4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)8x explosive dumbbell burpee then, complete three sets, starting every 90 seconds:4-6 per side: dumbbell/object power […]
Monday, August 9, 2021
In Gym: as many rounds as possible in 20 minutes: 15x bench press @ 135/95-lbs. 400m run At Home: as many rounds as possible in 20 minutes: 15x hand-release pushup 400m run –or–50x jumping jack + 20x star jump
Sunday, August 8, 2021
In Gym: as many repetitions as possible: 3 minutes of wall balls @ 20/14-lbs., 10/9-ft. target –1 minute of rest– 3 minutes of anchored sit-ups –1 minute of rest– 2 minutes of wall balls –1 minute of rest– 2 minutes of anchored sit-ups –1 minute of rest– 1 minute of wall balls –1 minute of […]
Saturday, August 7, 2021
CrossFit MPH – WOD In Gym: as many rounds as possible in 18 minutes: 6x box jump, 24/20″ platform 5x strict pull-up 4x hang power clean *For rounds 1-3, use 185/125 on the bar. For rounds 4-6, use 165/115, and for rounds 7 and on use 135/95-lbs. At Home: as many rounds as possible in […]
Friday, August 6, 2021
In Gym: front squat 5-5-3-3-1-1-1-1-1 *Begin each round every three minutes. then, practice rope climbs or legless rope climbs for 10 minutes. 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, three rounds for quality: 60-second plank hold […]