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.

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.