Monday 190923

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

Practice SLIPS for 20 minutes.

Sunday 190922

3 rounds for time of:

21 hang squat snatches

Row 500 meters

Plank hold for time equal to row time

♀ 75 lb. ♂ 115 lb.

Friday 190920

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

Thursday 190919

On a 25-minute clock:

As many rounds as possible in 5 minutes of:

10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:

8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:

6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:

4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:

2 strict pull-ups, 4 push-ups, 6 squats

Wednesday 190918

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

3 wall walks

Monday 190916

12-9-6-3 reps for time of:

Clean and jerks

Bar muscle-ups

♀ 125 lb. ♂ 185 lb.

Sunday 190915

3 rounds for time of:

Run 800 meters

Rest 2 minutes

Then, practice controlled descents from a handstand for 20 minutes.

Saturday 190914

3 rounds for time of:

21 hang power snatches

50 squats for time

L-sit for time equal to squat time

♀ 75 lb. ♂ 115 lb.

Thursday 190912

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

Practice SLIPS for 20 minutes.

Nancy

Nancy

5 rounds for time of:

400-meter run

15 overhead squats

♀ 65 lb. ♂ 95 lb.