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.

Wednesday 191127

For time:

100 L pull-ups

Tuesday 191126

4 rounds for time of:

400-m run

1-minute handstand hold

Monday 191125

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Saturday 191123

21-15-9 reps for time of:

Deadlifts

Inverted burpees

♀ 185 lb. ♂ 275 lb.

Friday 191122

For time:

1 round of:

        30 strict pull-ups

        60 push-ups

        90 squats

Then, 2 rounds of:

       15 strict pull-ups

       30 push-ups

       45 squats

Then, 3 rounds of:

       10 strict pull-ups

       20 push-ups

       30 squats

Thursday 191121

Complete as many rounds in 15 minutes as possible of:

5 dumbbell push jerks

7 box jumps

♀ 35-lb. DBs, 24-in. box

♂ 50-lb. DBs, 30-in. box