Friday 190503

4 rounds for time of:

21 bench presses

15 pull-ups

400-m run

♀ 95 lb. ♂ 135 lb.

Thursday 190502

Tabata squats

L-sit for 2 minutes in as few sets as possible (AFSAP)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.

Wednesday 190501

Run or row 5,000 meters

Monday 190429

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Post starting point, finishing point, and total reps completed to comments.

Compare to 190101.

Sunday 190428

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

Then, practice for 5 minutes each, in any order:

Stretching

Plank holds

L-sits

Scales

Handstand descents

Saturday 190427

5 rounds for time of:

7 left-arm dumbbell rows

7 right-arm dumbbell rows

21 dumbbell bench presses

500-m row

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Thursday 190425

Complete as many rounds as possible in 12 minutes of:

5 strict muscle-ups

20 walking lunges

Then, practice for 5 minutes each, in any order:

Stretching

Plank holds

L-sits

Scales

Handstand descents

Wednesday 190424

Clean and jerk 1-1-1-1-1 reps

Then, practice for 5 minutes each, in any order:

Stretching

Plank holds

L-sits

Scales

Handstand descents

Tuesday 190423

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups

10 ring dips

15 single-leg squats

Fight Gone Bad!

Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box

Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box