Tuesday 191224

3 rounds of:

3 minutes of Turkish get-ups

2 minutes of double-unders

1 minute of rest

♀ 25-lb. dumbbell

♂ 35-lb. dumbbell

Monday 191223

5 rounds for time of:

15 thrusters

15 pull-ups

♀ 65 lb. ♂ 95 lb.

Saturday 191221

Practice SLIPS for 20 minutes.

Hang squat snatch 1-1-1-1-1-1 reps

Friday 191220

5 rounds for time of:

15 strict handstand push-ups

15 strict ring dips

1,000-m row

Karen

Karen

For time:

150 wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

Tuesday 191217

3 rounds for time of:

800-m run

15 split cleans

3 legless rope climbs, 15-ft. rope

♀ 95 lb. ♂ 135 lb.

Monday 191216

3 rounds for time of:

30 GHD sit-ups

30-m lunge with dumbbells

♀ 35-lb. DBs ♂ 50-lb. DBs

Sunday 191215

5 rounds for max reps of:

1 minute of sumo deadlift high pulls

1 minute of push presses

1 minute of rowing for calories

Rest 1 minute

♀ 65 lb. ♂ 95 lb.

Friday 191213

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups

♀ 24-in. box ♂ 30-in. box

Thursday 191212

Complete as many rounds as possible in 10 minutes of:

10 clean and jerks

10 front squats

♀ 95 lb. ♂ 135 lb.