Wednesday 190814

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Practice SLIPS for 20 minutes.

Tuesday 190813

7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

Sunday 190811

10 rounds for reps of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters

Rest 30 seconds

♀ 30-lb. dumbbells

♂ 45-lb. dumbbells

Saturday 190810

10 rounds, each for time, of:

100-meter sprint

Rest 90 seconds

Practice SLIPS for 20 minutes.

Friday 190809

5 rounds for time of:

Row 500 meters

15 bench presses

♀ 95 lb.

♂ 135 lb.

Wednesday 190807

For time:

30 clean and jerks

30 muscle-ups

30 snatches

♀ 95 lb.

♂ 135 lb.

Tuesday 190806

Run 6,000 meters with a pack

Monday 190805

Squat clean 1-1-1-1-1-1-1 reps

Mary

Mary

Complete as many rounds in 20 minutes as you can of:

5 handstand push-ups

10 single-leg squats, alternating

15 pull-ups

Friday 190802

For time:

800-m row


66 kettlebell jerks


132-ft. handstand walk

♀ two 12-kg KBs

♂ two 16-kg KBs