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.

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.