Saturday 191005

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

♀ 35-lb. DB and 20-in. box

♂ 50-lb. DB and 24-in. box

Friday 191004

Deadlift 10-8-6-4-2 reps

Practice SLIPS for 30 minutes.

Wednesday 191002

3 rounds at any pace of:

Max pull-ups

Max-rep bench press (♀ 95 / ♂ 135 lb. )

Max squats in 60 seconds

Tuesday 191001

For time:

Run 1,600 meters

9 thrusters

Run 800 meters

15 thrusters

Run 400 meters

21 thrusters

♀ 75 lb. ♂ 115 lb.

Monday 190930

Split jerk 1-1-1-1-1-1-1 reps

Saturday 190928

5 rounds for time of:

400-m run

15 left-arm kettlebell snatches

15 right-arm kettlebell snatches

♀ 12 kg ♂ 16 kg

Friday 190927

6 rounds for time of:

8-meter handstand walk

4 strict muscle-ups

2 deadlifts

♀ 235 lb. ♂ 335 lb.

Thursday 190926

Complete as many rounds as possible in 20 minutes of:

15 push jerks

15 box jumps

15 back extensions

♀ 65-lb. barbell and 20-in. box

♂ 95-lb. barbell and 24-in. box

Tuesday 190924

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

GHD sit-ups

Wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

Monday 190923

Shoulder press 3-3-3-3-3-3-3 reps

Practice SLIPS for 20 minutes.