Tuesday 190910

5 rounds for time of:

21 dumbbell thrusters

15 burpees, touching target 6 inches above reach

♀ 30-lb. DBs ♂ 45-lb. DBs

Sunday 190908

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings

♀ 1.5 pood ♂ 2 pood

Saturday 190907

5 rounds for time of:

400-m run

10 overhead squats

♀ 95 lb. ♂ 135 lb.

Friday 190906

Back squat 1-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Wednesday 190904

21-15-9 reps for time of:

L pull-ups

Strict handstand push-ups

Tuesday 190903

Overhead squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Monday 190902

Tabata dumbbell hang squat clean

Rest 1 minute

Tabata toes-to-bar

Rest 1 minute

Tabata dumbbell hang squat clean

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Saved by the Barbell

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans

♂ 20-lb. ball, 115-lb. deadlifts and cleans

Friday 190830

3 rounds for time of:

2 minutes of support on the rings in as few sets as possible (AFSAP).

After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.

Thursday 190829

For 20 minutes:

10 deadlifts

10 strict handstand push-ups

Multiply deadlift load by rounds completed and post to comments.

Compare to 031228.