Sunday 200112

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Friday 200110

Practice SLIPS for 20 minutes

Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

Thursday 200109

Complete as many rounds as possible in 12 minutes of:

250-m row

20 GHD sit-ups

Wednesday 200108

3 rounds for time of:

800-m run

10 strict bar muscle-ups

Annie

Annie

50-40-30-20-10 reps for time of:

Double-unders

Sit-ups

Linda

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1½-body-weight deadlift

Body-weight bench press

¾-body-weight clean

Set up three bars and storm through for time.

Saturday 200104

3 rounds for time of:

800-m run

30 pull-ups

Thursday 200102

For time:

12 handstand push-ups

1-minute L-sit

9 handstand push-ups

1-minute L-sit

6 handstand push-ups

1-minute L-sit

3 handstand push-ups

1-minute L-sit

Wednesday 200101

5 rounds for time of:

20 sumo deadlift high-pulls

20 box jumps

♀ 75 lb., 24-in. box

♂ 115 lb., 30-in. box

Tuesday 191231

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.