Wednesday 201202

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

Tuesday 201201

Hang squat snatch 5-5-5-5-5 reps

Sunday 201129

10 rounds for time of:

30 seconds of L-sit, unbroken

10 box jumps

♀ 30-in. box  ♂ 36-in. box

Saturday 201128

5 rounds for time of:

100-ft. handstand walk

30 single-leg squats, alternating

Friday 201127

Run for 35 minutes.

Every 5 minutes, stop and perform 15 burpees.

Wednesday 201125

Complete as many rounds as possible in 8 minutes of:

10 body-weight back squats

10 strict chest-to-bar pull-ups

Tuesday 201124

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 double-unders

♀ 105 lb. ♂ 155 lb.

Monday 201123

Shoulder press 3-3-3-3-3-3-3 reps

Barbara

Barbara

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

Friday 201120

For time:

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

♀ 24 kg ♂ 32 kg