Friday 200214

4 rounds for time of:

400-m run

200-m farmers carry

♀ 35-lb. DBs

♂ 50-lb. DBs

Thursday 200213

Sots press 3-3-3-3-3-3-3 reps

Then,

Row 500 m for time

Tuesday 200211

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

5 rounds of:

  20 seconds of pull-ups, 10 seconds of rest

  20 seconds of push-ups, 10 seconds of rest

Then, 5 rounds of squats and GHD sit-ups

Then, 5 rounds of of rowing and double-unders

Isabel

Isabel

30 snatches for time

♀ 95 lb.  ♂ 135 lb.

Sunday 200209

Back squat 3-3-3-3-3 reps

Then,

Row 750 m for time

Friday 200207

12-9-6 reps for time of:

Deadlifts

Bar muscle-ups

♀ 205 lb.  ♂ 315 lb.

Thursday 200206

Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps

Wednesday 200205

3 rounds of:

7 dumbbell bench presses

5 strict L pull-ups

Then,

Row 1,000 m for time

Monday 200203

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit

20-calorie row

30 single-leg squats, alternating

Sunday 200202

Complete as many rounds as possible in 20 minutes of:

5 power snatches

7 toes-to-bars

9 box jumps

♀ 75 lb., 20-in. box

♂ 115 lb., 24-in. box