Tuesday 190416

For time:

1,000-m row

50 strict pull-ups

1,000-m row

100 push-ups

1,000-m row

150 squats

Monday 190415

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 legless rope climbs, 15-ft. rope

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Saturday 190413

5 rounds for time of:

9 deadlifts

5 squat cleans

3 thrusters

Men: 135 lb.

Women: 95 lb.

Cindy

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Thursday 190411

Run or row 5,000 meters.

Stretch and practice handstands for 20 minutes.

Tuesday 190409

Deadlift 5-3-3-1-1-1 reps.

Practice scales and planks for 20 minutes.

Monday 190408

3 rounds for time of:

15 power snatches

15 thrusters

1,000-m row

Men: 95 lb.

Women: 65 lb.

Sunday 190407

5 rounds for time of:

1 L-sit rope climb, 15 ft.

35 strict push-ups

Friday 190405

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps

(8 reps per arm)

Practice controlled descent from handstands for 15 minutes.

Row 2,000 meters.

Thursday 190404

3 rounds for time of:

20 walking lunges

30 wall-ball shots

40 triple-unders

Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.