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.

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.