Wednesday 191211

Practice SLIPS for 20 minutes.

Deadlift 5-3-3-1-1-1 reps

Monday 191209

Tabata back squats, 65 | 95 lb.

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Sunday 191208

Practice SLIPS for 20 minutes.

Snatch 1-1-1-1-1-1-1 reps

Saturday 191207

Complete as many rounds as possible in 15 minutes of:

200-m run

100-m farmers carry

20 dumbbell front squats

♀ 35-lb. dumbbells

♂ 50-lb. dumbbells

Thursday 191205

Practice planks for 20 minutes.

Deadlift 5-5-5-5-5-5-5 reps

Wednesday 191204

For time:

10 strict muscle-ups in AFSAP

100-ft. handstand walk in AFSAP

10 strict muscle-ups in AFSAP

Each time you break, stop and L-sit from the floor for 20 seconds.

Tuesday 191203

Complete as many rounds as possible in 15 minutes of:

5 strict toes-to-bars

10 GHD sit-ups

15 hip extensions

Sunday 191201

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Saturday 191130

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

Medicine-ball cleans

Push press wall-ball shots

♀ 20-lb. ball, throw to 9 ft.

♂ 30-lb. ball, throw to 10 ft.

Friday 191129

Overhead squat 3-3-3-3-3 reps

Practice scales and stretch for 20 minutes.