five rounds for time:
15x strict ring dip –or– dip option
400m run –or– (50x mountain climber + 50x jumping jack)
five rounds for time:
15x strict ring dip –or– dip option
400m run –or– (50x mountain climber + 50x jumping jack)
MPH provides serious fitness for everyone, group training and first class coaching. Quality, effort, and consistency matter most. We use functional movements (squats, deadlifts, presses, pull-ups, pushups, sit-ups, gymnastics, Olympic lifts, running, rowing), combine them infinitely and perform them in intense and effective workouts, short, medium and long in duration. Ours is the most professional and comprehensive coaching, and the hardest, but most rewarding workout. We believe in the physical, collective and collaborative strength of our community, safety, rational nutrition and that human capacity knows no limits. We support and take care of each other, and we have fun doing it.
In life, we each find places where we belong. Places that resonate with the core of commitments that can anchor our purpose during a given season of our life. I know that I can walk into the box at any time, at any class, and feel like I belong–even when I’m doing a scaled workout or when my progress is not at my best level that day. But I have a group of coaches and the support system that will push me to be the best that I can be in that moment and know that there is always tomorrow to keep improving to travel my new journey for my path, even when it can feel like penguin steps.
as many rounds as possible in 11 minutes:
5x power snatch @ 95/65-lbs. –or– 10x single-arm snatch –or– standing long jump
5x overhead squat –or– 5x goblet squat –or– 15x squat
5x strict pull-up –or– 10x sheet row –or– 10x pushup
in teams of two, for time:
200x step-up @ 50/35-lbs., 24/20″ platform –or– lunge option
200x lunge jump
100x box jump, 24/20″ platform –or– max vertical jump
200x sit-up
200x air squat
*Partners will complete the step-ups, lunge jumps and box jumps with only one person working at a time. Partners will complete the sit-ups and air squats at the same time.
In Gym:
push press
5-5-5-5-5
Compare results to August 10, 2018.
At Home:
3 sets; rest amply between sets:
5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max explosive pushup
then, 3 sets; rest amply between sets:
30-second handstand hold –or– 1-minute plank hold + max push press –or– max dip variation
for time:
21-15-9*
toes-to-bar –or– 2x alternate arm and leg pike-up
single-arm snatch, right @ 50/35-lbs. –or– 4x superman
single-arm snatch, left
4x double under –or– 4x agility lateral hop over object
In Gym:
five rounds, beginning every four minutes:
6x heavy back squat
12x (burpee + box jump, 24/20″ platform)
At Home:
five rounds, beginning every four minutes:
20-30x squat option
12x (burpee + tuck jump)
three rounds for time:
400m run –or– 100 mountain climber
21x swing @ 55/35-lbs. –or– 21x strict sit-up
12x strict handstand pushup –or– atomic pushup
“Step Up To Vote”
in teams of two, as many repetitions as possible in 15 minutes:
weighted step-up @ 50/35-lbs., 20″ platform –or– lunge option
–rest two minutes–
as many rounds as possible in 15 minutes*:
500m row –or– 20x burpee
200m run –or– 2 sets of (25x high knees + 25x jumping jack)
*Partners alternate rowing and running each round.
In Gym:
hang snatch
3-3-3-3-3
then, complete 12 minutes of bar muscle-up, chest-to-bar pull-up or pull-up practice.
At Home:
five two minute rounds, rest exactly one minute between rounds:
12x standing long jump
max pull-up –or– sheet row –or– pushup
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