Wednesday 190612

Run 10,000 meters

Tuesday 190611

3 rounds for time of:

Row 1,000 meters

30 jumping pull-ups

30 jumping ring dips

Then, practice SLIPS for 20 minutes.

Monday 190610

Deadlift 15-12-9-6-3 reps

Saturday 190608

For time:

L-sit for a total of 5 minutes

Then, practice controlled descents from a handstand for 20 minutes.

Strict Nicole

Strict Nicole

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-rep strict pull-ups

Thursday 190606

Back squat 15-12-9-6-3 reps

Tuesday 190604

Run 5,000 meters

Practice SLIPS for same duration as 5K run.

Monday 190603

3 rounds for time of:

15-ft. rope climb, legless ascent and descent

21 strict push-ups, chest to ground, feet on 20-in. box

Sunday 190602

For time:

Row 2,000 meters

21 cleans

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters

♀ 95 lb. ♂ 135 lb.

Friday 190531

5 rounds for reps of:

2 minutes of strict muscle-ups

3 minutes of rest