Monday 200511

Complete as many rounds as possible in 10 minutes of:

10 box jumps

10 cleans

♀ 24-in. box  ♂ 30-in. box

Use a heavy sandbag, ball, or other odd object for the cleans.
Post rounds completed to comments.

Saturday 200509

Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges

20 dumbbell shoulder presses

200-meter row

Use a pair of dumbbells totaling roughly one-third your body weight.

Friday 200508

Practice SLIPS for 20 minutes.

Front squat 5-5-5-5-5 reps

If at home, modify with dumbbells, jugs, or other heavy objects.
Post loads to comments. | Compare to 180705.

Thursday 200507

5 rounds of:

1 minute of dumbbell deadlifts

1 minute of push-ups

Do not rest between rounds.

Tuesday 200505

Complete as  many rounds as possible in 20 minutes of:

200-meter run

1 minute of plank hold

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