Thursday 200312

Complete as many rounds in 20 minutes as possible of:

5 overhead squats

10 box jumps

15 shoot-throughs

♀ 95-lb. OHS, 24-in. box

♂ 135-lb. OHS, 30-in. box

SQT

SQT

3 rounds for time of:

10 ground-to-overheads

200-yard shuttle sprint, 50 yards there and back twice

♀ 65 lb. ♂ 95 lb

Sunday 200308

Practice SLIPS for 20 minutes

Split jerk 5-5-3-3-3-1-1-1-1 reps

Angie

Angie

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Friday 200306

Complete as many rounds as possible in 20 minutes of:

30 dumbbell power cleans

20 dips

100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

Thursday 200305

For time:

21 body-weight back squats

7 rope climbs, 15-ft. rope

15 body-weight back squats

5 rope climbs, 15-ft. rope

9 body-weight back squats

3 rope climbs, 15-ft. rope

Wednesday 200304

3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Monday 200302

8 rounds for max reps of:

20 seconds of thrusters, rest 10 seconds

   20 seconds of pull-ups, rest 10 seconds

♀ 65 lb.  ♂ 95 lb.

Sunday 200301

Practice SLIPS for 20 minutes.

Deadlift 5-3-3-1-1-1 reps

Saturday 200229

5 attempts at each of the following:

Broad jump 50 ft. in as few jumps as possible

3 pull-ups as slow as possible

Max set of strict freestanding handstand push-ups

Rest as needed between attempts.