Grace

Grace

30 clean and jerks for time

Men: 135 lb.

Women: 95 lb.

Squat clean each rep.

Cindy, Strict!

Cindy, Strict!

Complete as many rounds as possible in 20 minutes of:

5 strict pull-ups

10 honest push-ups

15 squats

Thursday 190110

5 rounds of continuous movement of:

2 legless rope climbs, 15-ft. rope

20 controlled, slow AbMat sit-ups

Wednesday 190109

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.

Monday 190107

21-15-9 reps for time of:

Dumbbell clean and jerks

Strict pull-ups

GHD sit-ups

Men: 35-lb. DBs

Women: 25-lb. DBs

Sunday 190106

3 rounds for time of:

15 inverted burpees (supine to handstand)

1,000-m row

15 burpees over the rower

Saturday 190105

For time:

50 strict pull-ups

100 push-ups

150 squats

Thursday 190103

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

Then, practice slowly descending from a handstand.

Wednesday 190102

For time:

9 thrusters

1,000-m row

15 thrusters

1,000-m row

21 thrusters

Men: 65 lb.

Women: 45 lb.

Tuesday 190101

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.,