Thursday 200716

3 rounds for time of:

Run 200 meters

7 dumbbell push presses

14 ring rows

♀ 45-lb. DBs  ♂ 70-lb. DBs

Grace

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

Tuesday 200714

Practice SLIPS for 20 minutes.

Back squat 5-5-3-3-3-1-1-1-1 reps

Sunday 200712

3 rounds for time of:

50 lunges

7 muscle-ups

10 hang squat clean and push jerks

♀ 95 lb. ♂ 135 lb.

Saturday 200711

4 rounds of:

1 minute of burpees

1 minute of GHD sit-ups

Rest 1 minute

Friday 200710

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Practice SLIPS for 20 minutes.

Wednesday 200708

Complete as many rounds as possible in 20 minutes of:

5 strict weighted pull-ups

10 weighted sit-ups

15 dumbbell squats

♀ 25-lb. DBs   ♂ 35-lb. DBs

Use a single DB for the pull-ups and sit-ups and two for the squats.

Tuesday 200707

For time:

Row 500 meters

30 body-weight bench presses

Row 1,000 meters

20 body-weight bench presses

Row 2,000 meters

10 body-weight bench presses

Monday 200706

Practice SLIPS for 20 minutes

Muscle snatch 1-1-1-1-1 reps

Overhead squat 3-3-3-3-3 reps

Squat snatch 1-1-1-1-1 reps

Saturday 200704

DG

Complete as many rounds as possible in 10 minutes of:

8 toes-to-bars

8 dumbbell thrusters

12 dumbbell walking lunges

♀ 25-lb. DBs  ♂ 35-lb. DBs