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

Saturday 200201

5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb. ball, 155-lb. barbell

♂ 20-lb. ball, 225-lb. barbell

Thursday 200130

21-15-9 reps for time of:

Dumbbell squat cleans

Strict pull-ups

Deficit push-ups (hands on DBs)

♀ 35-lb. DBs  ♂ 50-lb. DBs

Wednesday 200129

Run or row 10,000 meters

Tuesday 200128

Front squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Sunday 200126

5 rounds for time of:

5 shoulder presses

10 push presses

15 push jerks

♀ 65 lb.  ♂ 95 lb.