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

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