Wednesday 200812

Complete as many rounds as possible in 10 minutes of:

5 power snatches

5 box jumps

♀ 105-lb. snatch, 30-in. box

♂ 155-lb. snatch, 36-in. box

Tuesday 200811

Practice SLIPS for 20 minutes

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

Sunday 200809

Complete as many rounds as possible in 20 minutes of:

12 bench presses

12 strict pull-ups

♀ 95 lb. ♂ 135 lb.

Saturday 200808

Complete as many rounds as possible in 10 minutes of:

25 squats

50-ft. handstand walk

Friday 200807

5 rounds, each for time of:

Run 400 meters

15 clean & jerks

Rest 3 minutes between rounds.

♀ 65 lb. ♂ 95 lb.

Fran

Fran

21-15-9 reps for time of:

Thrusters

Pull-ups

♀65 lb. ♂95 lb.

Tuesday 200804

4 x 4-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 10 seconds

Burpee for 20 seconds, rest 10 seconds

Row for 20 seconds, rest 40 seconds

Row for 20 seconds, rest 10 seconds

Burpee for 20 seconds, rest 10 seconds

Bike for 20 seconds, rest 40 seconds

Monday 200803

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

Saturday 200801

3 rounds for time of:

500-m row

21 push-ups

12 strict toes-to-rings

Friday 200731

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

15 L pull-ups

15 hip extensions