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Sunday, August 29, 2021

In Gym:
as many rounds as possible in 20 minutes:
200m run
2 rounds of:
+5x toes-to-bar
+10x pushup
+15x squat

At Home:
as many rounds as possible in 20 minutes:
200m run
2 rounds of:
+5x pike-up
+10x pushup
+15x squat

Saturday, August 28, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

clean

3-3-3-3-3

*Begin each round every three minutes.

five rounds for quality:

5x per side: dumbbell Bulgarian split squat

10-15x strict bodyrow

At Home:

as many rounds as possible in 12 minutes:

6x object power clean –or– squat jump

8x object squat clean –or– burpee

10x object deadlift –or– rotational sit-up

then,

five rounds for quality:

5x per side: object Bulgarian split squat –or– 10x per side: bodyweight Bulgarian split squat

10-15x strict bodyrow –or– 15x scapular pushup

Friday, August 27, 2021

In Gym:
as many rounds as possible in 14 minutes:
5x devil’s press @ 45/35-lbs.
5x strict handstand pushup

At Home:
as many rounds as possible in 14 minutes:
5x devil’s press @ 45/35-lbs. –or– MPH burpee
5x atomic pushup

Thursday, August 26, 2021

In Gym:
two rounds for time:
100x double under
40x burpee
200m farmer’s carry @ 100/70-lbs.

At Home:
two rounds for time:
100x elevated toe tap
40x burpee
400m run –or– 40x plank up down

Wednesday, August 25, 2021

In Gym:
for time:
1000m row –or– 800m run
30x chest-to-bar pull-up
10x overhead squat @ 95/65-lbs.
20x chest-to-bar pull-up
20x overhead squat
10x chest-to-bar pull-up
30x overhead squat
1000m row –or– 800m run **Choose the movement you did not complete in the beginning of the workout**

At Home:
for time:
1000m run –or– 150x jumping jack
30x strict pull-up –or– 50x sheet row –or– 50x strict sit-up
10x object squat –or– 20x pause squat
20x strict pull-up –or– 40x sheet row –or– 40x strict sit-up
20x object squat –or– 40x pause squat
10x strict pull-up –or– 20x sheet row –or– 20x strict sit-up
30x goblet squat –or– 60x pause squat
1000m run –or– 150x jumping jack

Tuesday, August 24, 2021

In Gym:
bench press
5-5-5-5-5

*Begin each round every 3 minutes.

shoulder press
5-5-5-5-5

*Begin each round every 2 minutes.

At Home:
eight two-minute rounds, rest one minute between rounds:
even rounds: max staggered grip pushup
odd rounds: max dumbbell push press –or– atomic pushup

Monday, August 23, 2021

In Gym:
five rounds for time:
15x deadlift @ 225/155-lbs.
20x box jump, 24/20″ platform

At Home:
five rounds for time:
15x object deadlift –or– inchworm
20x tuck jump

Sunday, August 22, 2021

In Gym:
as many repetitions as possible in 16 minutes, stopping if you finish:
3x wall climb
300m row
6x wall climb
450m row
9x wall climb
600m row
12x wall climb
750m row
15x wall climb
900m row

At Home:
as many repetitions as possible in 16 minutes, stopping if you finish:
3x (inchworm + 2 pushup)
200m run –or– 10x burpee
6x (inchworm + 2 pushup)
400m run –or– 20x burpee
9x (inchworm + pushup)
600m run –or– 30x burpee
12x (inchworm + 2 pushup)
800m run –or– 40x burpee
15x (inchworm + 2 pushup)
1000m run –or– 50x burpee

Saturday, August 21, 2021

In Gym:
for time:
12-9-6
bar muscle-up
squat-clean-thruster @ 135/95-lbs.

for time:
21-15-9
strict pull-up –or- -2x sheet row
object squat clean thruster –or– (all reps of atomic pushup + all reps of squat drop)

Friday, August 20, 2021

In Gym:
as many rounds as possible in 20 minutes:
30-second L/N-sit
15x deficit pushup, 3″ deficit
200m run

At Home:
as many rounds as possible in 20 minutes:
1-minute plank hold
20x pushup
200m run –or– 50x extended lateral hop