Thursday, June 24, 2021
In Gym: back squat 5-5-5-5-5 *Begin each round every 3.5 minutes. Then, five rounds for quality: 30-second handstand hold 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 20-30x hollow rock
Wednesday, June 23, 2021
In Gym: “MPH Pride” in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout. At Home: “MPH Pride” as many rounds as […]
Tuesday, June 22, 2021
In Gym: three rounds for time: 400m run 20x bench press @ 155/105-lbs. 30x weighted sit-up, 30/20-lbs. At Home: three rounds for time: 400m run –or– (50x jumping jack + 50x lateral agility hop) 20x object push press –or– 15x pushup 30x weighted sit-up –or– strict sit-up
Monday, June 21, 2021
Practice kipping technique for 8-10 minutes. as many rounds as possible in 15 minutes: 2 rounds of “Strict Cindy” 5x strict pull-up 10x pushup 15x air squat 25x swing @ 55/35-lbs. At Home: as many rounds as possible in 15 minutes: 2 rounds of: 5x pull-up/sheet row/pike-up 10x pushup 15x squat 25x object swing –or– […]
Sunday, June 20, 2021
In Gym: for time: 21x single-arm hang power snatch, left arm @ 40/25-lbs. 7x wall climb 21x single-arm hang power snatch, right arm 7x wall climb 15x single-arm hang power snatch, left arm 5x wall climb 15x single-arm hang power snatch, right arm 5x wall climb 9x single-arm hang power snatch, left arm 3x wall […]
Saturday, June 19, 2021
In Gym:five rounds, beginning every four minutes:6x heavy back squat12x (burpee + box jump, 24/20″ platform) Compare results to November 5, 2020. At Home:five rounds, beginning every four minutes:20-30x squat option12x (burpee + tuck jump) Compare results to November 5, 2020.
Friday, June 18, 2021
In Gym: four rounds for time: 1 minute of max strict ring dips 20x russian swing @ 70/55-lbs. 800m run *Your score is the total time to completion and the total number of ring dips each round. At Home: four rounds for time: 1 minute max reps of dip option 20x object swing –or– 10x […]
Thursday, June 17, 2021
In Gym: every minute, on-the-minute, for 18 minutes: minute 1: 1-4 rope climb minute 2: 8-17 burpee minute 3: rest At Home: every minute, on-the-minute, for 18 minutes: minute 1: 1-5 strict pull-up –or– 6-10 object bent-over row –or– 6-10 pike-up minute 2: 8-17 burpee minute 3: rest
Wednesday, June 16, 2021
In Gym: in teams of two, 14 rounds for time*: 20/15 calorie row 5x deadlift @ 275/185-lbs. 10x wall ball @ 20/14-lbs., 10-foot target *Partner 1 completes the first round, while partner 2 rests. Then, partner 2 completes the second round, while partner 1 rests. At Home: seven rounds for time: 10x star jump 10x […]
Tuesday, June 15, 2021
In Gym: as many rounds as possible in 20 minutes: 400m run 20x pull-up 25x pushup At Home: as many rounds as possible in 20 minutes: 400m run –or– (75x jumping jack) 20x sheet row –or– rotational sit-up 25x pushup