Tuesday 191119

Back squat 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Monday 191118

For time:

1 round of:

   150 double-unders

   30 push presses, ½ body weight

   6 legless rope climbs, 15 ft.

Then, 2 rounds of:

   75 double-unders

   15 push presses, ½ body weight

   3 legless rope climbs, 15 ft.

Then, 3 rounds of:

  50 double-unders

  10 push presses, ½ body weight

  2 legless rope climbs, 15 ft.

Sunday 191117

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Practice descending from a handstand for 20 minutes.

Friday 191115

21-15-9 reps for time of:

Bench presses

Squat cleans

♀ 125-lb. bench, 95-lb. clean

♂ 185-lb. bench, 135-lb. clean

Thursday 191114

For 20 minutes:

Run 400 m

Rest precisely the same amount of time as the previous run

Practice SLIPS for 30 minutes.

Wednesday 191113

5 rounds for time of:

30 wall-ball shots

30 box jumps

♀ 14-lb. ball to 9 ft., 20-in. box

♂ 20-lb. ball to 10 ft., 24-in. box

Ricky

Ricky

Complete as many rounds as possible in 20 minutes of:

10 pull-ups

5 dumbbell deadlifts

8 push presses

♀ 50-lb. DBs, 95-lb. barbell

♂ 75-lb. DBs, 135-lb. barbell

Sunday 191110

4 rounds for time of:

Run 400 m

50 walking lunges

Workout 20.5

Workout 20.5

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Read the scorecard for full event details.

Thursday 191107

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters