24-21-18-15-12-9-6-3 reps for time of: Med-ball cleans Push-ups ♀ 14-lb. ball ♂ 20-lb. ball If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments. … [Read more...] about Tuesday 200421
Clean
Wednesday 200401
Practice SLIPS for 20 minutes. Clean and jerk 3-3-3-3-3 reps If at home, modify with dumbbells, jugs, or other heavy objects. … [Read more...] about Wednesday 200401
Sunday 200322
On a 15-minute running clock, for max reps: 5 rounds of: 20 seconds of deadlifts, rest 10 seconds 20 seconds of push-ups, rest 10 seconds Then, 5 rounds of: 20 seconds of squat cleans, rest 10 seconds 20 seconds of pull-ups, rest 10 seconds Then, 5 rounds of: 20 seconds of hang power snatches, rest 10 seconds 20 seconds of sit-ups, rest 10 seconds ♀ … [Read more...] about Sunday 200322
Friday 200306
Complete as many rounds as possible in 20 minutes of: 30 dumbbell power cleans 20 dips 100 double-unders ♀ 35-lb. DBs ♂ 50-lb. DBs … [Read more...] about Friday 200306
Wednesday 200219
Elizabeth 21-15-9 reps for time of: Cleans Ring dips ♀ 95 lb. ♂ 135 lb. … [Read more...] about Wednesday 200219
Thursday 200130
21-15-9 reps for time of: Dumbbell squat cleans Strict pull-ups Deficit push-ups (hands on DBs) ♀ 35-lb. DBs ♂ 50-lb. DBs … [Read more...] about Thursday 200130
Wednesday 200122
Practice SLIPS for 20 minutes Clean and jerk 1-1-1-1-1 reps … [Read more...] about Wednesday 200122
Monday 200113
Complete as many rounds as possible in 15 minutes of: 10 squat cleans 10 strict handstand push-ups ♀ 105 lb. ♂ 155 lb. … [Read more...] about Monday 200113
Wednesday 200108
3 rounds for time of: 800-m run 10 strict bar muscle-ups … [Read more...] about Wednesday 200108
Sunday 200105
Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1½-body-weight deadlift Body-weight bench press ¾-body-weight clean Set up three bars and storm through for time. … [Read more...] about Sunday 200105