Helen

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB  ♂ 24-kg KB

Tuesday 200324

5 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 35-lb. DBs and 16-in. box

♂ 50-lb. DBs and 20-in. box

Sunday 200322

On a 15-minute running clock, for max reps:

5 rounds of:

   20 seconds of deadlifts, rest 10 seconds

   20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:

   20 seconds of squat cleans, rest 10 seconds

   20 seconds of pull-ups, rest 10 seconds

Then, 5 rounds of:

   20 seconds of hang power snatches, rest 10 seconds

   20 seconds of sit-ups, rest 10 seconds

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch

♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch

Saturday 200321

12-9-6 reps for time of:

Single-arm overhead squats, left arm

Single-arm overhead squats, right arm

Strict muscle-ups

♀ 45-lb. dumbbell  ♂ 70-lb. dumbbell

Friday 200320

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Wednesday 200318

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Tuesday 200317

30-25-20-15-10-5 reps for time of:

Burpees

L pull-ups

Monday 200316

4 rounds for time of:

50-ft. walking lunge

30 wall-ball shots

30 box jumps

♀ 20-in. box  ♂ 24-in. box

Saturday 200314

6 rounds for time of:

Run 400 meters

Rest 2 minutes

Then, practice SLIPS for 20 minutes.

Friday 200313

Complete as many rounds as possible in 7 minutes of:

5 hard-effort pulls on C2 rower

3 deadlifts

♀ pulls at sub-1:45/500-m pace, 215-lb. deadlift

♂ pulls at sub-1:30/500-m pace, 315-lb. deadlift