Friday 190705

Joshie

3 rounds for time of:

21 dumbbell squat snatches, right arm

21 L pull-ups

21 dumbbell squat snatches, left arm

21 L pull-ups

♀ 25-lb. dumbbell ♂ 40-lb. dumbbell

Thursday 190704

J.T.

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

Tuesday 190702

3 rounds for time of:

750-m row

L-sit for same time as row

Sunday 190630

Without rest, 2 rounds of:

1-minute support on rings

15-ft. rope climb, legless ascent and descent

1-minute plank hold

15-ft. rope climb, legless ascent and descent

1-minute handstand hold

15-ft. rope climb, legless ascent and descent

Monday 190701

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

Stretch and practice scales before and after.

Friday 190628

Complete as many rounds as possible in 10 minutes of:

400-m run

Max set of strict pull-ups

Max set of strict ring dips

Thursday 190627

3 rounds for time of:

1,000-m row

50 wall-ball shots

100-ft. handstand walk

100 double-unders

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Wednesday 190626

Deadlift 1-1-1-1-1 reps.

Monday 190624

For time:

10 L chest-to-bar pull-ups

10 shoulder presses

15 L pull-ups

20 push presses

20 strict pull-ups

30 push jerks

25 kipping pull-ups

♀ 70 lb. ♂ 105 lb.

Practice scales for 20 minutes.

Saturday 190622

Tabata thruster

On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.