Monday 200831

Max reps shoulder press, 95/135 lb.

Max reps L pull-up

Max reps shoulder press, 75/115 lb.

Max reps strict pull-up

Max reps shoulder press, 65/95 lb.

Max reps chest-to-bar pull-up

Max reps shoulder press, 45/65 lb.

Max reps pull-up

Rest at least 2 minutes between exercises.

Tuesday 200901

Midline March

3 rounds for time of:

25 GHD sit-ups

50-ft. handstand walk

50-ft. overhead walking lunge

♀ 115-lb. OH lunge   ♂ 155-lb. OH lunge

Saturday 200829

2009 Couplet

3 rounds for time of:

30 wall-ball shots

30 squat snatches

♀ 14-lb. ball, 45-lb. snatch

♂ 20-lb. ball, 75-lb snatch

Fournier

Fournier

For time:

50 shoulder-to-overheads

50-ft. arm-over-arm sled pull

40 burpees

50-ft. arm-over-arm sled pull

30 sumo deadlift high pulls

50-ft. arm-over-arm sled pull

♀ 75-lb. STO, 55-lb. SDHP

♂ 115-lb. STO, 85-lb. SDHP

For the sled pull, use a load that is challenging but doesn’t require extended rest periods.

Thursday 200827

Back squat 5-5-5-5-5 reps

Tuesday 200825

10 1-minute rounds of:

3 thrusters

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

♀ 125-lb. thrusters    ♂ 185-lb. thrusters

Monday 200824

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Sunday 200823

Heavy DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 145 lb.  ♂ 205 lb.

Friday 200821

Tabata handstand push-ups

Rest 1 minute

Tabata single-leg squats

Rest 1 minute

Tabata push-ups

Rest 1 minute

Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Pyramid Double Helen

Pyramid Double Helen

For time:

Run 1,200 meters

63 kettlebell swing

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB