Tuesday 190827

3 rounds for time of:

50 squats

7 strict muscle-ups

10 hang power cleans

♀ 95 lb.  ♂ 135 lb.

Monday 190826

Front squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Sunday 190825

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Friday 190823

5 rounds for time of:

400-m run

15 hang squat clean and jerks

9 weighted strict pull-ups

♀ two 35-lb. DBs for C&J, one for pull-ups

♂ two 50-lb. DBs for C&J, one for pull-ups

Thursday 190822

4 rounds for time of:

Row 500 meters

Rest 3 minutes

Wednesday 190821

Back squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Monday 190819

5 rounds for time of:

2 legless rope climbs, 15 feet

20 dumbbell snatches, alternating arms

♀ 45-lb. dumbbell

♂ 65-lb. dumbbell

Sunday 190818

3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Barbara

Barbara

5 rounds, each for time of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely 3 minutes between each round.

Thursday 190815

Complete as many rounds as possible in 15 minutes of:

400-m run

15 body-weight deadlifts