Monday 200504

Thruster ladder

Ring row ladder

Push press ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.

Sunday 200503

Practice SLIPS for 20 minutes.

Clean and jerk 5-5-5-5-5-5-5 reps

If at home, modify with dumbbells, jugs, or other heavy objects.
Post loads to comments.

Friday 200501

5 rounds for time of:

Run 400 meters

50 squats

15 L pull-ups

Thursday 200430

Handstand push-up ladder

Rest 3 minutes

Dip ladder

Rest 3 minutes

Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Wednesday 200429

Complete as many rounds as possible in 10 minutes of:

20 lunges

20 triple-unders

Monday 200427

Practice SLIPS for 20 minutes

Push press 10-10-10-10-10 reps

If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.

Sunday 200426

Complete as many rounds as possible in 12 minutes of:

20 wall-ball shots

20 single-leg squats, alternating

♀ 14-lb. ball to 9 ft. 
♂ 20-lb. ball to 10 ft.

Saturday 200425

Tabata burpee

Tabata weighted sit-up

Tabata kettlebell/dumbbell swing

Tabata burpee

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.

Thursday 200423

Practice SLIPS for 20 minutes

Shoulder press 10-10-10-10-10 reps

If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.

Wednesday 200422

10 rounds for time of:

30 double-unders

10 hang power cleans

10 pull-ups

♀ 75 lb.  ♂ 115 lb.

If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.