Sunday, December 27, 2020
In Gym: 2 thruster + 2 push press 1-1-1-1-1 At Home: five rounds for time: 10x dumbbell/object thruster –or– 10x atomic pushup + 10x squat jump 10x dumbbell/object push press –or– 10-20x staggered grip pushup
Saturday, December 26, 2020
In Gym: “Bad Dream” for time: 60x lunge @ 50/35-lbs. 60x step-up @ 50/35-lbs., 28/24″ platform 8x wall climb 40x lunge 40x step-up 6x wall climb 20x lunge 20x step-up 4x wall climb At Home: “Bad Dream” for time: 60x dumbbell/object lunge –or– 90x lunge 60x dumbbell/object step-up –or– 60x squat 16x inchworm 40x dumbbell/object […]
Friday, December 25, 2020
Choose One: “Naughty” or “Nice” Option 1: “Nice” every minute, on-the-minute, for 12 minutes: 6-10x pushup 6-10x strict sit-up Option 2: “Naughty” every minute, on-the-minute, for 12 minutes: 6-10x pushup 6-10x strict sit-up 6-10x air squat
Thursday, December 24, 2020
for time: 150x burpee Compare results to November 23, 2009.
Wednesday, December 23, 2020
In Gym: front squat 5-5-5-5-5 Compare results to November 16, 2020. then, practice strict muscle-ups for 10 minutes. At Home: three four-minute rounds, rest exactly one minute between rounds 1-minute plank hold 20x dumbbell/object squat –or– 20x air squat max time in wall squat hold
Tuesday, December 22, 2020
In Gym: as many rounds as possible in 20 minutes: 250m row 5x clean and jerk @ 135/95-lbs. At Home: as many rounds as possible in 20 minutes: 20x skipping in place + 20 jumping jack 10x (2 bodyweight renegade row + pushup) 10x dumbbell/object clean and jerk –or– atomic pushup
Monday, December 21, 2020
Happy 10 Years With MPH, Dave R.! In Gym: “Davidends” three rounds, each for time; begin every five minutes: 15x overhead squat, 1-second hold at bottom of each repetition @ 95/65-lbs. 20x box jump, 24/20″ platform up to 25x toes-to-bar At Home: “Davidends” three rounds, each for time; begin every five minutes: 15-20x goblet squat, […]
Sunday, December 20, 2020
“Santa’s Shoulders” five four-minute rounds: 1 minute max double under –or– max vertical jump 1 minute max strict ring dip –or– dip option 1 minute plank hold –1 minute rest–
Saturday, December 19, 2020
“The Mistle-Total” In Gym: six rounds, every two minutes: power snatch six rounds, every two minutes: power clean and 2 jerk At Home: six rounds: 45 seconds max dumbbell/object power clean romanian deadlift –or– max squat –45 seconds rest– six rounds: 45 seconds max single-arm clean and jerk *switch arms every other round* –or– reverse […]
Friday, December 18, 2020
Congratulations Lisa C. on (over) 10 years with MPH! In Gym: “Mom Strength” as many rounds as possible in 12 minutes: 8x front squat @ 115/75-lbs. 4x squat jump @ 50/35-lbs. 6x burpee 8x single-leg squat (alternating, total) At Home: “Mom Strength” as many rounds as possible in 12 minutes: 8x dumbbell/object squat –or– 16x […]